Going on Hurty

26.2 CrossFit – CrossFit

**“75% Emotional, 25% Physical”**

Warm-up

Warm-up (No Measure)

12/9 Bike Cals

:60 Squat Hold [Video](https://youtu.be/OGX6HruOy0s)

12/9 Bike Cals

:30 Plank Hold [Video](https://youtu.be/Bt5_PA9ttvU)

12/9 Bike Cals

:30 Hand Release Push-Up (not for reps)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Front Squat (Build to a Heavy 3)

Every 2 Min for 4 rounds

Metcon

13 going on Hurty (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie Assault Bike

9 Kipping Handstand Push-ups

6 Front Squats (175/115)
HSPU option

9 Double Dumbbell Push Press (50/35)

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