Power Wash

26.2 CrossFit – CrossFit

**””The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson**

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Warm-up

Warm-up (No Measure)

## Partner Warmup

**Buddy 1:** 1 Minute Row (Easy)

**Buddy 2:** 1 Minute Squats to Medicine Ball

**Buddy 1:** 45 Seconds Row (Moderate)

**Buddy 2:** 45 Seconds Medicine Ball Cluster

**Buddy 1:** 30 Seconds Row (Faster)

**Buddy 2:** 30 Seconds Squats with Medicine Ball

*Swap Stations with Buddy After Alloted Time So You Complete Both Movements*

## Dumbbell Warmup & Stretch

### 20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Metcon

Power Wash (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
* In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

* In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

* **For Example:** If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

* Your score today is the slower of the two rounds

* We expect rounds to take between 6:30 – 8:30 to complete

* To ensure we have some rest built, cap your first round at 9 minutes

## DUMBBELL POWER SNATCHES

* You’ll alternate arms every rep, for a total of 15 each side

* Choose a weight here that allows you to complete the 30 reps in no more than 3 sets

## WALLBALLS

* Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout