Over and Out

26.2 CrossFit – Foundations

**“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth**

Warm-up

Warm-up (No Measure)

## 2 Rounds

### 30 Seconds Each

Lateral Squats

PVC Pass Throughs

Inchworms to Push-up

PVC Overhead Squats

Active Spidermans

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

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
The intended time range for this workout is between 5-10 minutes