26.2 CrossFit – CrossFit
**“I would rather die of passion than boredom.” – Vincent Van Gogh**
Warm-up
Bike, Plate, Bar warm up (No Measure)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
Rojas Warm up
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Dumb Luck (Time)
Buy-In: 60/45 Calorie Assault Bike or 800 M Run
5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry
Cash-Out: 60/45 Calorie Assault Bike or 800 M Run
Dumbbell: 50/35
Box: 24/20