26.2 CrossFit – CrossFit
**“Don’t look for the third thing.” – Marcus Aurelius**
Marcus Aurelius breaks down a good deed into two positive results:
1. You did good
2. You helped another
Warm-up
Warm-up (No Measure)
## Row Warmup
2 Minutes Increasing Intensity:
50 Seconds Easy
40 Seconds Moderate
30 Seconds Moderate-Fast
## 30 Seconds Each
Active Spidermans
Lateral Hops Over Barbell
Squat to Stands
Forward and Back Hops
Slow Burpees
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
Power Snatch (Buid to a heavy single)
Metcon
Forecast (3 Rounds for time)
AMRAP 4
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees
