CannonBall

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

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