Free Agent

26.2 CrossFit – CrossFit

A broken clock is right twice a day, Wrong is always spelled wrong! You are here for effect the results come from effort, failure is not showing up. If you are reading this you are more than halfway there!

Warm-up

Warm-up (No Measure)

400M run

## 3 Rounds

### 30 Seconds Each

Kettlebell Deadlifts (Between Legs)

Air Squats to Medicine Ball

Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)

Push-up to Down Dog

Metcon

free Agent (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups
30 Min

Extra Credit

Metcon (No Measure)

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left) [Video](http://youtu.be/U1u8P0zp3gs)

8 Lateral Kettlebell Box Step-ups (Right) [Video](http://youtu.be/U1u8P0zp3gs)

12 Strict Ring Dips

36 Banded Face Pulls [Video](https://youtu.be/rnE1U7Hsxm4)

Rest 2 Minutes Between Sets

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