Rowdy

26.2 CrossFit – CrossFit

Consistancy will overcome lazy be consistant so you dont succumb

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

Metcon

Rowdy (AMRAP – Rounds and Reps)

Buy-In: 2000 Meter Row

Then…

Max Rounds With Remaining Time:

15 Power Cleans (95/65)

12 Box Jump Overs (24″/20″)

9 Thrusters (95/65)

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