26.2 CrossFit – CrossFit
**”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer**
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
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
Four Eyes (6 Rounds for time)
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
*Build In Weight On Hang Power Clean*
Add weight to notes
* After completing the 3 listed movements, you’ll rest until the next round begins
* Rounds begin every 4 minutes [0-4-8-12-16-20]
* With each round, we’ll build in weight on the hang power clean
* **Rounds 1-2:** 5 Hang Power Cleans 70-75% 1RM
* **Rounds 3-4:** 4 Hang Power Cleans
* **Rounds 5-6:** 3 Hang Power Cleans
* Your score for each round is the weight lifted for the hang power cleans
* There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
* These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights
