Oh Yeah Total

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Plan on 12 minutes of attempts and rest per lift

Extra Credit

Slippery Slope (Calories)

3 rounds on the Bike

2 min moderate

30 seconds easy

30 seconds rest

1 min fast

30 seconds easy

30 seconds rest

30 seconds faster

30 seconds easy

30 seconds rest

15 Sec faster still

30 seconds easy

30 seconds rest

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