CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND…
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers
Then in teams of 3…
AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest
Workout
Metcon (AMRAP – Reps)
PARTNER WORKOUT*
IN TEAMS OF 3…
AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)
-Rest 3:00-
AMRAP x 10 MINUTES
Max 100m Sprints
-Rest 3:00-
AMRAP x 10 MINUTES
Max DB “Lungesters” (40/30)|(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.
