Sunday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Metcon

East Bound & Down (Time)

Two Rounds for total time:

Row 200 meters each

20 Burpees each

Row 200 meters, each

20 Pull Ups each

Row 200 meters each

20 Overhead Lunge Steps 20/14

Row 200 meters each

20 Wall Balls

Row 200 meters each

20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Weightlifting

Squat Clean (1-1-1-1-1-1-1)

Split Jerk (1-1-1-1-1-1-1)

Metcon

“Game Time Pt. 1” (Time)

For Time:

800m run

30 Burpees

AMRAP Clean and Jerk up to 7 min 95/63
In this workout you have 7 Minutes to complete an 800m run, 30 burpees for time. Once completed you may begin completing clean and jerks, which reduce your time by 5 seconds per rep. For example, Mark ‘The Shark’ Tamis completes the 800m run and 30 burpees in 5:05. He then uses his remaining time to complete 22 clean and jerks. His final time is 3:15 ( 305-110= 195 seconds)