Team Day

26.2 CrossFit – CrossFit

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, 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

Metcon

“Infinity War” Teams of 3 (AMRAP – Reps)

Teams of 3

AMRAP 5

600m Run

42 Box Jump Overs

33 Hang Power Cleans (155/105)

-2min rest-

AMRAP 5

60/42 Cal Row

42 Box Jump Overs

33 Hang Power Cleans (135/95)

-2min rest-

AMRAP 5

60/42 Calorie Bike

42 Box Jump Overs

33 Hang Power Cleans (115/75)

-2min rest-

AMRAP 5

600m row

42 Box Jump Overs

33 Hang Power Cleans (95/55)

-2min rest-

AMRAP 5

600m Run

42 Box Jump Overs

33 Hang Power Cleans (75/35)

Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)

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