26.2 CrossFit – CrossFit
**“Well done is better than well said.” – Benjamin Franklin**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Box Step-ups
Active Samson
Active Spidermans
Inchworm to Push-up
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Slow Air Squats
Knuckle Drags
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
Back Squat (5X3)
Every 2 min
Metcon
Devil in Disguise (AMRAP – Rounds and Reps)
AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar
* Athletes can expect to complete around 6-8 rounds
