Black and Blue

26.2 CrossFit – CrossFit

**“If you aren’t going all the way, why go at all?” – Joe Namath**

Warm-up

Warm-up (No Measure)

## 40 Seconds Each

Active Samson

Shoulders Taps

Active Spidermas

## 30 Seconds Each

Single Leg Glute Bridges

Glute Bridges

Glute Bride Walkouts

## 20 Seconds Each

Plate Hops

Jumping Lunges

Jumping Air 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

Weightlifting

Power Clean (Build to a Heavy 3)

15 minutes to find a heavy 3

Metcon

Black and Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

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