Moscow Mule

26.2 CrossFit – CrossFit

**”Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene**

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Warm-up

Warm-up (No Measure)

## 1 Minute

Easy Run

Active Samson

Single Arm Farmers Carry (30 Seconds Each Side)

## 40 Seconds

Moderate Run

Inchworm to Push-up

Single Arm Front Rack Carry (20 Seconds Each Side)

## 30 Seconds

Faster Run

Alternating Reverse Lunges

Single Arm Overhead Carry (15 Seconds Each Side)

*Performed with 1 Light Kettlebell*

Metcon

Moscow Mule (5 Rounds for reps)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

15/12 Calorie Assault Bike
* Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window

* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

* Record the time it takes for each round

* The final score is the slowest of the 6 rounds

* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete