CrossFit 262 – CrossFit

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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.