C2 In-House Comp 3.0

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Weight)

Running Clock:

0:00-4:00

RX = Find Max Clean

RX+ = Find Max C&J

Metcon (AMRAP – Rounds and Reps)

4:00-8:00

AMRAP

100m Row Sprint

5 Burpees over Erg

Metcon (AMRAP – Reps)

8:00-10:00

RX

Max Front Squats (From Ground)

(75/55)

RX+

Max Thrusters (95/65)

Metcon (AMRAP – Reps)

10:00 AMRAP

Buy In:

RX = 200 Singles

RX+ = 100 Dubs

Then….

50 Wall Balls

50m Sprint

40 KBS (RX) Alt KB Snatch (RX+)

50m Sprint

30 HRPU (RX) Deficit HSPU (RX+)(4”/2”)

50m Sprint

20 Pull Ups/Ring Rows (RX) CTB (RX+)

50m Sprint

10 Box Step Over (24/20) (RX) BJO (24/20) (RX+)

50m Sprint
**Scoring on last AMRAP

Possible

400 reps possible per round for RX

300 reps possible per round for RX+

10 reps for every 50m Sprint completed

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