Wiped Clean

26.2 CrossFit – CrossFit

**“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek**

Warm-up

Bike, Plate, Bar warm up (No Measure)

## Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup*

Rojas Warm up

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

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

Wiped Clean (5 Rounds for time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks (115/85)
* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

* New rounds begin every 4 minutes [0-4-8-12-16]

* Record your times for each round

* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

Extra Credit

Metcon (6 Rounds for reps)

For Quality:

100% of Max Effort Strict Handstand Push-ups

100% of Max Effort Strict Pull-ups

Rest 1 Minute

80% of Max Effort Strict Handstand Push-ups

80% of Max Effort Strict Pull-ups

Rest 1 Minute

60% of Max Effort Strict Handstand Push-ups

60% of Max Effort Strict Pull-ups

*Sets Do Not Have to Be Unbroken*