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
ACC Burnout Team (AMRAP – Rounds and Reps)
6 min AMRAP
16 bar facing Burpees
16 cleans (weight 1) 215/150, 185/125, 145/105
16 bar facing Burpees
16 cleans (weight 2) 235/160, 105/135, 165/115
16 bar facing Burpees
AMRAP cleans (weight 3) 255/170, 225/145, 185/125
2 team mates perform burpees together. both athletes must be on the same side of the bar to start the rep
Individual is 8 reps and same weight in 5 minutes
26.2crossfit in Rockledge 