Neat

26.2 CrossFit – CrossFit

keep your doubts away
get out of your own way today and let you amaze you

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

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

SKILL

Warm-up (No Measure)

Take some time to work the bar Muscle up

if you have them work on getting hips higher on initial pull if not work on how you will scale today.

3 Bar Muscle-Ups

or

3 Burpee Strict Pull-Ups

or

3 Burpee Kipping Pull-Ups

or

3 burpees and 3 beat swings

Metcon

Neat (AMRAP – Rounds and Reps)

AMRAP 15:

3 Bar Muscle-Ups

6 Deadlifts (225/155)

9/6 Calorie Assault Bike

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