26.2 CrossFit – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
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
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
SKILL
Metcon (No Measure)
**1 Round – w/ workout weight**
4 Power Cleans
3 Thrusters
2 Bar-Facing Burpees
Directly Into…
(with lighter load)
4 Power Cleans
3 Thrusters
2 Bar-Facing Burpees
Metcon
Dirty Laundry (Time)
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
figure on working for 20-30 min
