Dirty Laundry

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