CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Chipper Style Warmup: 7 Minute CAP
10 Calorie Row
9 Ring Rows
8 Walking Lunges
7 Push Ups
6 Air Squats
50 Single Unders
4 King Kongs
3 Walk Outs
2 Pull Ups
10 Calorie Row
Then:
Set up barbell for workout!
Metcon
Bringing Sexy Back (Time)
1000m Row
90 Double Unders
80 Walking Lunges
70 Lateral Hops over bar
60′ Legless Rope Climb (4×15′)
50 Toes to Bar
400 Meter Run
30 Deadlifts 115/83
20 Chest to Bar Pull-Ups
10 Thrusters 115/83
30 minute time limit, scale accordingly.
Sub run with 500/400m row or 2 minutes biking (hard).
Optional Finisher
Metcon (No Measure)
3 Rounds
Max unbroken strict HSPU
15 Bent over rows.
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