26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run/row
2 sets of: :30 Samson, Lizard, and Lat stretch on bench with PVC pipe
2 sets empty barbell: 5 Dip + High pull, 5 Hang power cleans + 5 front squats
Hang Clean (6 x 3 @ 75%)
Back Squat (4 x 6 @ 75%)
Quad Scorcher (AMRAP – Reps)
8 Minute AMRAP
Med ball clean
100m row
(Add one rep each round to med ball clean)
Dumbbell Lat pull overs (3 x 12)
Dumbbell Lat pull-overs
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