26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run:
3 sets of: :30 lizard stretch + 5 Empty bar Hang power clean + 10 Front squats
Hang Clean (1 x 1 @ 90%)
In 8 Mins work up to 90% of max hang clean
Back Squat (3 x 3 @ 75%)
3 second pause in the hole for each rep
Metcon (AMRAP – Rounds and Reps)
In teams of 4 with only one partner allowed per station, complete as many rounds/reps as possible in 20 mins
Station 1: 400m run
Station 2: 30 ground to overheads #95/65
Station 3: 20 cals on rower
Station 4: rest
Rotate when all partners complete their work
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