Jumping Randy

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

Metcon

Metcon (Time)

For Time:

75 Power Snatches (75/55)

On the Minute [Starting at 0:00]:

30 Double Unders

Weightlifting

Power Snatch (1X1)

7 Minute Window:

Build to Heavy Single Power Snatch

Extra Credit

Metcon (Calories)

Bike Conditioning:

[3 Sets]

6 Rounds:

30 Seconds at Fast Pace

45 Seconds at Easy Pace

3 Minutes Rest Between Sets

Total Time: 28:30

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