26.2 CrossFit – CrossFit
**“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover*
Warm-up
Warm-up (No Measure)
## 3 Stations
### 1 Minute Each
Easy Row
Active Spidermans
Good Mornings + Back Squats (30 Seconds Each)
Moderate Row
Active Samson
Elbow Rotations + Strict Press & Reach (30 Seconds Each)
Moderate-Fast Row
Push-up to Down Dog
Romanian Deadlifts + Front Squats (30 Seconds Each)
Metcon
Deep End (AMRAP – Reps)
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
* Working for 3 minutes and resting for 1 in this 5-round workout
* Record a running total of your repetitions over the three minutes and write down scores during your rest period
* Your final score is the sum total of your reps across the 5 rounds
* **For Example:** If your reps went 40-40-40-40-40, your final score would be 200
* Choose a light-moderate weight for the power cleans that you will likely complete in small sets during the workout
* For the burpees, ensure chest to floor and full extension at the top of each rep
* If you’re short on rowers, stagger heats by 2 minutes
