Jumpsuit

26.2 CrossFit – CrossFit

**“Your actions speak so loudly that I can’t hear what you’re saying.”**

Warm-up

Warm-up (No Measure)

1 Minute Row

1 Minute Down Dog

1 Minute Box Step-ups

1 Minute Kettlebell Deadlifts (30 Seconds Each Side)

1 Minute Row

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

Jumpsuit (Time)

30-20-10:

Deadlifts (185/135)

Box Jumps (24″/20″)

Directly Into…

10-20-30:

Kettlebell Swings (53/35)

Row Calories
We expect this two-part workout to take between 12-20 minutes to complete

Extra Credit

Metcon (No Measure)

## Assault Bike Conditioning

On the 2:00 x 3 Sets: 20/15 Calorie Bike

On the 1:30 x 4 Sets: 15/12 Calorie Bike

On the 1:00 x 5 Sets: 10/8 Calorie Bike