Hot Flash

26.2 CrossFit – CrossFit

**“The future belongs to those who prepare for it today.” – Malcolm X**

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Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Snatch (Build to a heavy single)

Metcon

Hot Flash (Time)

30-20-10:

Power Snatches (95/65)

Assault Bike Calories

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