Water weight

26.2 CrossFit – CrossFit

**“You are what you do, not what you say you’ll do”. – C.G. Jung**

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

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Warm-up

Warm-up (No Measure)

## 1 Minute

Easy Row

Active Samson

PVC Pass through

## 45 Seconds

Moderate Row

Active Spider man

PVC Overhead Squats

## 30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Water Weight (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

Extra Credit

Metcon (No Measure)

5 Sets:

15 GHD Sit-ups

3 Rope Climbs

*Rest 1 Minute Between Sets*

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