26.2 CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of 4 push-ups, 6 ring rows, 8 air squats
2 sets with empty barbell: 5 power snatches + 5 OHS
Snatch pull + Snatch (1 x 2)
Snatch pull from floor + squat snatch. Work up in 12 minutes to a max in this complex
In 12 minutes work up to a max in the complex. (allowed one miss attempt, if it was a technique breakdown)
Metcon (AMRAP – Rounds)
15 Min AMRAP
Row 300 meters
15 Burpees over the rower
10 Alternating Kettlebell Clean + Jerk
If limited on rowers. run 300 meters and jump over a barbell instead of a rower
Chin up (3 x AMRAP)
under grip pull up
Supinated grip. This is to be performed strict. IF you can do more then 10 Strict pull-ups ad a vest
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