Hang in There

26.2 CrossFit – CrossFit

**“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
**

Warm-up

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

Metcon

Hang in There (5 Rounds for time)

On the 4:00 x 5 Rounds:

50 Double Unders

300/250m Row

10 Hang Squat Cleans (115/85)
If fast on Double-Unders, slightly pull knees up as rope passes under. If not as proficient, do two sets and stay calm.

Sprint start for 5 hard pulls, then settle to your pace.

Strive to only break once with a bigger first set. Typically, the less reps left in the set, the quicker athletes are to pick up the bar.

Options: 8-2; 7-3; 6-4.

Remember, it’s a SPRINT! Earn your rest.

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