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26.2 CrossFit – CrossFit

**“Don’t wait for your turn. It’s always your turn.” – Seth Godin**


General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell 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


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets


Power Play (AMRAP – Rounds and Reps)


1 Power Clean (155/105)

30 Double Unders

2 Power Cleans (155/105)

30 Double Unders

3 Power Cleans (155/105)

30 Double Unders

Add 1 Power Clean Per Round


800m Run (Time)

Max Effort 800m Run

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