26.2 CrossFit – CrossFit
**“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”**
Warm-up
Warm-up (No Measure)
## Row Warmup
2 Minutes Easy
## 30 Seconds Each
Box Step-ups
Slow Air Squats
Lateral Box Step-ups (30 Seconds Each)
Slow Air Squats
Box Jump (Step Down)
Slow 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
Metcon
Cannonball (Time)
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
30 min
* This workout is all about staying moving however you can
* It can be helpful to pick one of the first two stations as your “active rest”
* This can allow you to reload your legs and lungs for the squat cleans
* Taking the row easier is an incentive to push for faster squat cleans, as the row that follows will be the recovery
* Taking the box jump overs easier may give you more energy leading into the squat cleans
* Regardless of where you push and where you pace, just keep moving forward
