Born to Run

26.2 CrossFit – CrossFit

**“You make a living with what you get. You make a life with what you give.” -Winston Churchill**

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

Born to Run (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (115/85)

200 Meter Run, 15 Power Cleans (115/85)

200 Meter Run, 21 Power Cleans (115/85)
* This medium-long range workout alternates from running to bodyweight and barbell movements

* The manageable barbell weight and bodyweight stations will allow for consistent forward progress here

* Your score is the total time it takes to complete the workout

* The intended time range for this piece is between 12-20 minutes

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