CrossFit 262 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm Up:

:30 of each

Jumping Jacks

Step Back Lunges

PVC Pass Throughs

PVC Bent Over Rows

PVC Bicep Curls



Alternating EMOM 12:

Minute 1: 5-10 Pull Ups or Muscle Ups or Ring Rows (strict, weighted, kipping, etc.)

Minute 2: 10 Overhead Squats

Pick an appropriate weight for you.

Alternate with the box next to you so you aren’t both at the rig at the same time.



6 Minute AMRAP


Kettlebell Swings (53/35)

Goblet Step Back Lunges

Box Jumps

-2 minute rest-

Repeat 6 Minute AMRAP starting from the beginning

Score is the lowest score between the 2 attempts at the amrap.