Deep End

26.2 CrossFit – CrossFit

**“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover*

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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

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