Front Burner

26.2 CrossFit – CrossFit

“Culture eats strategy for breakfast.” – Peter Drucker


Warm-up (No Measure)

2 min run bike row

30 Jumping Jacks

20 Plank Shoulder Taps

10 Kang Squats [Demo](

5 Burpees with a Side Hop

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Front Burner (Time)

For Time:

20 Front Squats (135/95)

20 Lateral Barbell Burpees

20 Push Presses (135/95)

20 Lateral Barbell Burpees

20 Thrusters (135/95)
Be Smart here, strategy is key to making the workout most beneficial. Pick a weight that you can do 10 push presses when your fresh. This entire workout should be done in less than 20 Min. Scale appropriately.

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