Shin Guard

26.2 CrossFit – CrossFit

**“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw**


Warm-up (No Measure)

* :30 Box Step ups to 20″

* :30 Active Spiderman [Video](

* :30 Glute Bridges [Video](

* :30 Box Step ups to workout height

**PVC “1/2Randy” (37 Snatches) – Ooooo fun!**

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 (Time)

For Time


Burpee Box Jump Overs (24″/20″)

Snatches (75/55)

* Score = Time it takes to complete the workout
Pace yourself for a 15-20 minute workout

Extra Credit

When it rains it pours (Distance)

2 sets

5 min easy pace

4 min easy moderate

3 minutes moderate

2 minutes moderate fast

1 minute fast

Rest 3 min between sets

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