Master of None

26.2 CrossFit – CrossFit

“A jack of all trades is a master of none, but oftentimes better than a master of one.”

Warm-up

Warm-up (No Measure)

200M run

AMRAP 4:00:

5/4 Calorie Row

6 Ring Rows

8 Bodyweight Good Mornings

10 Frog Hops

SKILL

Warm-up (No Measure)

**Row (9:00-12:00)**

:30 Legs Only Rowing

:30 Arms Only Rowing

1:00 Row, :01 Pull, :02 Recovery

**Bar Facing Burpees (12:00-14:00)**

10 Frog Hops

10 Hops Over the Empty Barbell

5 Slow Burpees

4 Bar-Facing Burpees

**Chest to Bar Pull-Ups (14:00-19:00)**

:30 Hollow Hold

:30 Superman Hold

10 Hanging Scap Retractions

5 Kip Swings

5 Kip Swings + Hip Pop

1 Strict Chin Over Bar Pull-Up

5 Kipping Chin Over Bar Pull-Ups

2:00 Chest to Bar Pull-Up Practice

**Aim to complete 2-3 sets of 5 Workout style reps**

**Deadlifts (19:00-21:00)**

5 Empty Barbell Deadlifts, Hold in Set-up Position, Pause at the Knee

5 Empty Barbell Deadlifts

**Loading (21:00-28:00)**

Loading for today’s Deadlifts should take between 3-5 Sets, Each time weight is added perform 6 Deadlifts and 2 Bar Facing Burpee

Metcon

Master of None (Time)

On a 20:00 clock:

For Time:

60/45 Calorie Row

45 Chest to Bar Pull-ups

30 Deadlifts (225/155)

15 Bar-Facing Burpees

In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

Weightlifting

Deadlift (1)

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