CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Line Up Rowers,

2 Rounds

15 Calorie Row

3 Walkouts (Wide/Mid/Narrow)

10 Samson Lunges

10 Kip Swings

3 Kicks up to Handstand

Metcon

NYE 2020 (AMRAP – Rounds and Reps)

20 Minute AMRAP*

20 Alternating DB Snatch (40/25)[50/35]

20 Wall Balls (20/14)

20 Box Jumps (24/20)

20 Pull Ups [Chest to Bar]

20 Push Ups [HSPU]

20 Calories (Any Machine)

*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.

Optional Finisher

Metcon (No Measure)

With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:

30 Bicep Curls

:30 rest

15 Bicep Curls

:30 rest

15 Bicep Curls

:30 Rest

15 Bicep Curls