CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
A. CONDITIONING
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
B. 60:00 GPP
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
