X factor

26.2 CrossFit – CrossFit

**“No one was ever wise by chance” – Seneca**

Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Box Step-ups (Lower Height) [Video](https://youtu.be/-a7dxXLXw_4)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Barbell Good Mornings [Video](https://youtu.be/nYd6ePtMNBM)

Box Jumps & Step Down (Low Height)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Barbell Elbow Rotations [Video](https://youtu.be/RhKDDMbo9LE)

Box Step-ups (Workout Height) [Video](https://youtu.be/-a7dxXLXw_4)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Barbell Romanian Deadlifts [Video](https://youtu.be/ii2AQZTU-zY)

Box Jumps w/ Step Down (Workout Height)

Slow Air Squats

Barbell Strict Press & Reach [Video](https://youtu.be/qVARm-rvBgI)

Metcon

X-Factor (AMRAP – Rounds and Reps)

AMRAP 18:

12 Box Jump Overs (24″/20″)

9 Burpee Pull-ups

“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)

Round 2: 12 Clean and Jerks (155/105)

Round 3: 9 Clean and Jerks (185/135)

Round 4: 6 Clean and Jerks (205/145)

Round 5: 3 Clean and Jerks (225/155)

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