Amanda

26.2 CrossFit – CrossFit

**“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhowe**r

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring 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

Metcon

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Weightlifting

Snatch Complex

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch
For Load & Quality