Ride like the Wind

26.2 CrossFit – CrossFit

**“You make a living with what you get. You make a life with what you give.” – Winston Churchill**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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

Squat Clean (2 pulls and one clean)

**Every :90 for 5 sets (7:30):**

2 Clean Pulls + 1 Squat Clean

Metcon

Ride like the Wind (Time)

10 Rounds For Time:

5 Squat Cleans (155/105)

10/7 Calorie Assault Bike
Aim for a sub 20 finish

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