Rush Hour

26.2 CrossFit – CrossFit

**“Intention drives behavior.”**

Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Easy Assault Bike

Active Spidermans

PVC Pass Throughs

Moderate Assault Bike

Inchworm to Push-ups

PVC Overhead Squats

Faster Assault Bike

Mountain Climbers

PVC Sotts Press

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

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

Extra Credit

Metcon (5 Rounds for weight)

## Back Squat

10 Reps @ 67% 1RM

8 Reps @ 74% 1RM

6 Reps @ 80% 1RM

4 Reps @ 85% 1RM

2 Reps @ 90% 1RM

Rest 3 Minutes Between Sets

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