Festivus

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

Metcon (Time)

12-Minute Time Cap

10 rounds of

– 9 BB Synchro Deadlifts

– 6 BB Synchro Hang Cleans

– 3 BB Synchro S2OH

Barbell Variations:

Intermediates: M-115# / F–85#

Novice/Masters: M-85# / F–55#
When the clock starts and then every minute on the minute all teammates will perform 12 synchro sit-ups. In the remainder of each minute any two teammates will complete as many rounds or part of rounds of the triplet as possible. Teammates can swap in any time they want, as they want, however, when a swap occurs both bars must start from the ground and repositioned as necessary for the next rep to be completed.

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