Jakie

26.2 CrossFit – CrossFit

**“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison**

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

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

Shoulder Press (Build to a heavy 3)

10 minutes

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

Metcon (No Measure)

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

*Straight Through With No Rest*

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