Jackie

26.2 CrossFit – CrossFit

**“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius**

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

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

The presses (Weight)

Every 1 min for 10 mins do:

1 Shoulder Press

2 Push Press

3 Push Jerks

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Aerobic Literacy

Free Falling (Time)

3xs for time

500M at moderate pace, 90 Sec rest

400M at moderate pace, 75 Sec rest

300M at moderate pace, 60 Sec rest

200M at moderate pace, 45 Sec rest

100M at moderate pace, 4 Min rest