Hard Top

26.2 CrossFit – CrossFit

*“All progress depends on the irrational person.”**

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

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

Hard Top (5 Rounds for reps)

On the 4:00 x 5 Rounds:

400 Meter Run

1 Round of “DT” (155/105)
* 1 Round of “DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* Weight selection is important in finishing within these 4-minute windows

* Choose weights that allow you to clear each round in no more than 1:30

* Choose a run distances and weights that allow for these rounds to take no more than 3:30

* This leaves you at least 30 seconds of rest before beginning the next round

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