26.2 CrossFit – CrossFit
**“The only difference between feedback and criticism, is how you hear it.” – Tim Grover**
Warm-up
Warm-up (No Measure)
30 Seconds Single Unders
30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Slow Air Squats to Medicine Ball
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
Ceiling Fan (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 7 Wallballs (20/14)
* The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
* Every minute on the minute, you’ll complete 7 wallballs
* With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
* Pick up wherever you left off following the 7 wallballs
* Your score is the total time it takes you to complete the 3 stations
* There is a 15 minute time cap on this workout
26.2crossfit in Rockledge 