Front runner

26.2 CrossFit – CrossFit

No man ever steps in the same river twice, for it’s not the same river and he’s not the same man. Heraclitus

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Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

Metcon

Metcon (Time)

For time:

Run, 200 m

2 Front Squats, 165/110 lbs

Run, 200 m

4 Front Squats, 165/110 lbs

Run, 200 m

6 Front Squats, 165/110 lbs

Run, 200 m

8 Front Squats, 165/110 lbs

Run, 200 m

10 Front Squats, 165/110 lbs

Weightlifting

Hammer Curls (3X12)