CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds

10 Air Squats Narrow Stance

10 Push Ups

2 Rounds

10 Air Squats Wide Stance

10 RDLs, empty bar

2 Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (3-2-1-1-3-2-1)

Warm Up: 50%-60%-70%x4

Wave 1: 80%x3, 85%x2, 90%x1, 95%x1

Wave 2: 80%x3, 85%x2, 90%x1

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders -or- 150 Single Unders

15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)