Eighth Wonder

26.2 CrossFit – CrossFit

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Warm-up

Warm-up (No Measure)

1 Min each

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

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

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

Push Jerk (1X3)

* Athletes will have 15 minutes to build to a heavy triple push jerk from the racks

* The first 5-7 minutes should be spent with lighter technique loads

* Athletes can then increase the weight and the rest between sets for the back half

Metcon

Eighth Wonder (Time)

8 Rounds For Time:

8 Push Jerks (135/95)

8 Lateral Barbell Burpees
* It is better to slow down the burpees a touch in order to finish the push jerks in as few sets as possible

Extra Credit

Option 1 (AT) (Distance)

0-5 min warm up

5-25min Perform 10 Sec sprint EMOM until you have done 20 then cool down run for 5 min

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