AWOL

26.2 CrossFit – Foundations

**“Your obsessions become your possessions.” – Ed Mylett**

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Warm-up

Warm-up (No Measure)

## 1 Minute

Easy Bike

## 30 Seconds Each

Air Squats + PVC Pass Throughs

## 1 Minute

Moderate Bike

## 30 Seconds Each

Air Squats + PVC Lat Stretch

## 1 Minute

Faster Bike

## 30 Seconds Each

Air Squats + PVC Overhead Squats

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

AWOL (3 Rounds for reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Thrusters (95)
* With relatively short windows and a decent amount of calories to get through, we want to push the bike to start each round

* Let’s hold a moderately fast pace that leaves us with enough time and energy to work through the barbell reps

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