Boom Boom Pow

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike

0:30 Active Spiderman

0:30 Downdog

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Alternating Quad Stretch

1:00 Bike

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

Thruster (On the 2:00)

10-8-6-4-2:

Barbell Thrusters

Metcon

Metcon (Time)

For Time:

30 Dumbbell Thrusters (50/35)’s

50/35 Calorie Assault Bike

150 Double Unders

Aerobic Literacy

800m Run (Time)

Max Effort 800m Run

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