Week 14 Day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Through

400 M Run

20 Pass Throughs

10 Air Squats

10 Ring Dips

2x Through

5 Kip Swings

5 Kip Swing Pull Hip to Bar

5 Kipping Pull Ups

***If you do not have at least one strict pull ups then instead, do 2×10 pull up negatives

Shoulder Press (3@70% 3@80% 3+@90% of tr max)

be sure to look at the graph for your 1rm, if youre not sure ask a coach for help

Metcon (AMRAP – Rounds and Reps)


10 Med Ball Cleans 20/14

10 Ab Mat Sit Ups

10 Med Ball Push Jerk
A press or push press is not allowed. Athlete must do a push jerk

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