Again and Again

26.2 CrossFit – CrossFit

**“There is a difference between listening, and waiting for your turn to speak.” -Simon Sinek**

Warm-up

Warm-up (No Measure)

400 Meters Easy Run

1 Minute Row

30 Seconds Active Samson

1 Minute Row

30 Seconds Active Spidermans

1 Minute Row

30 Seconds Air Squats

Metcon

Again and Again (3 Rounds for time)

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter encumbered Run (35/25)

20 Double Dumbbell Squats (50’s/35’s)
* This cardio-heavy interval workout has us beginning a new round every 10 minutes

* You’ll complete the listed work for time and rest with whatever time remains in the window

* New rounds begin on the (0:00-10:00-20:00)

* Record your times for each of the 3 rounds

* To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete

* This averages out to 2 minutes or less for each station

* Adjust the weights, reps, or distances as needed to meet this recommendation

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