M & Ms

26.2 CrossFit – CrossFit

**“All progress depends on the irrational person.”**

Warm-up

3 Minutes of Cardio (No Measure)

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

Stretch warm up (No Measure)

:45 to :60 sec in each

Samson left front

spiderman left front

Pidgeon left front

hurdler stretch left leg on right

Seated hamstring stretch

Hurdler right leg on left

pigeon right front

spiderman right

Samson right

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Warm-up (No Measure)

Drill skills in power clean, front squat and pushjerk

Metcon

M&Ms (AMRAP – Rounds and Reps)

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires

1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Barbell: 155/105]

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