Excuse Me

26.2 CrossFit – CrossFit

**“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss**

Warm-up

Warm-up (No Measure)

[For today, because the workout is very long, we will only use the movements to warm-up]

* 400/300m Bike

* 200m Run

* 50m DB Front Rack Carry -*(Quick instruction from Coach on how to hold them correctly)*

* [Demo Video](https://youtu.be/RztalDo-H-k)

* 5 Hand Release Push-Ups -*(Quick instruction how to do the HRPU)*

* 5 Ring Rows -*(Quick instruction on how to do the Ring Row)*

* [Instructional Video](https://youtu.be/wTWazzPMWnM)

Metcon

Excuse me (AMRAP – Rounds and Reps)

40:00 AMRAP:

2000/1750m Bike

400m Run

200m Double-Dumbbell Front Rack Hold (50/35#)

40 Hand Release Push-Ups

20 Ring Rows

Extra Credit

Cheese and Crackers (Time)

1 x 1000M

Rest 3 min

10 X 300 (100 jog, 150 sprint, 50M walk)

3 min rest

1 x 1000m

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