From the Top

26.2 CrossFit – CrossFit

**“Rome was not built in a day.” – John Heywood**


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 (Weight)

On the Minute x 10:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch
Go light and work on technique for the workout


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.


* Choose a rep number or variation that allows for unbroken sets throughout

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