C2 In-House Comp 5.0

C2 – CrossFit

C2 In-House Comp

WOD#1: “Push it real good” (Weight)

5:00 AMRAP for Total Load

Move as much weight as possible from ground-to-overhead

(Note: Athletes will have 5:00 to accumulate as many pounds as possible going from ground-to-overhead. Must use the same weight for both partners. You cannot change the load on the bar after you start. You can alternate at any number of reps, but no more than 5 in a row for one partner. Your score is the number of completed reps multiplied by the weight on the bar.)

Then @ 5:00 mark there will be 1:00 rest.

WOD #2: “Row, Row, Row Your Boat” (Calories)

4:00 Max Cals on Rower for Scaled

4:00 Max Cals on AB for RX

(Note: Athletes may split the workload however they see fit)

WOD#3: “Feeling Kind of Chippy?” (Time)

For Time:

60 Wall Balls (20/14)

50 Box Jump (24/20)

40 Burpee Over Bar (Lateral)

30 Hanging Knee Raises

20 Hang Power Cleans (95/65)

10 Squat Cleans (95/65)

(10:00 time cap)


WB = 30/20

Box Jump = 30/24


HPC = (135/95)

SC = 10 Total Squat Clean Thrusters (135/95)

(Note: You may partition your team’s reps any way you would like, except each partner must do at least one rep of each exercise)

(Note: Team’s score is either your completion time or 10:00 plus the incomplete # of reps.)

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