26.2 CrossFit – CrossFit
**“Rome was not built in a day.” – John Heywood**
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
Weightlifting
Metcon (Weight)
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Go light and work on technique for the workout
Metcon
From the Top (Time)
For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)
On the Minute: 5 Toes to Bar
Add unfinished reps to time in seconds.
## TOES TO BAR
* Choose a rep number or variation that allows for unbroken sets throughout
