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
