CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

Into…

2 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Back Squat (5-5-5)

5-5-5

Back Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Workout

Metcon (Time)

FOR TIME

50 Deadlifts (95/63)[135/93]

25 Pull Ups [Chest to bar]

30 Front Squat (95/63)[135/93]

15 Pull Ups [Strict Pull Ups]

10 Clean and Jerks (95/63)[135/93]

5 Pull Ups [Muscle Ups]

Optional Finisher

Metcon (No Measure)

2 or 3 Rounds:

8 False Grip Pull Ups (Or Ring Rows), make them hard!

8 Strict Toes to Rings