CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Strength
Sumo Deadlift (8-8-8-8-8)
Build to heavier than last week.
Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Pec, lat and calf stretching
