Jack of all Trades

26.2 CrossFit – CrossFit

**“There will never be a better you, than you.”**


3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit 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


Thruster (Build to a heavy 2)

From the ground every 90 seconds for 6 minutes


Jack of all Trades (Time)

For Time:

2,000/1,800 Meter Row

30 Bar Muscle-ups

40 Thrusters (115/85)
Pick a weight and Modification to be done in 25 Minutes

Bar MU Mods

* Decrease Reps

* Jumping Bar Muscle-ups

* Burpee Pull-ups

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