Stand & Deliver

26.2 CrossFit – CrossFit

**“Patience is not the virtue. Discipline is.”**

Warm-up

Warm-up (No Measure)

* 200m Slow Jog

* :30 Step Back Lunges

* :30 Knuckle Draggers

* :30 Box Step overs at 20″

**3 Rounds with a Partner:**

* Partner 1: 100m Run

* Partner 2: Hollow Hold Until Partner 1 Returns then Switch

Metcon

Stand & Deliver (AMRAP – Rounds and Reps)

AMRAP 16:

10 Double DB Box Step Overs (50/35# / 24″/20″)

100m DB Farmer’s Carry

200m Run

:30 L-Sit (Accumulate)
* Score = The number of rounds and reps completed in the 16:00 window

* Log meters as reps

* Log seconds as reps

* Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5

Extra Credit

Grounded (LT) (Time)

3 Sets

500M at 1 Mile PR pace

Rest 1 Min

300M at 1 mile GOAL pace

Rest 4 Min

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