Dopeamine

26.2 CrossFit – CrossFit

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

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Warm-up

Warm-up (No Measure)

## Stretch

30 Seconds Walking Spidermans

30 Seconds Walking Samson

30 Seconds Air Squats

## Run

30 Seconds Easy Shuttle Runs

30 Seconds Moderate Shuttle Runs

30 Seconds Faster Shuttle Runs

## Row

30 Seconds Easy Row

30 Seconds Moderate Row

30 Seconds Faster Row

## Bike

30 Seconds Easy Bike

30 Seconds Moderate Bike

30 Seconds Faster Bike

Metcon

Dopamine (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike
* You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

* Record the time each round takes, with your score being the slowest of the 5 rounds

* Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

* We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

Extra Credit

Back Squat waves (9 Rounds for weight)

## Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

*Percentages Off 5RM Back Squat*

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