Wednesday
Gymnastics
8 Min EMOM
6 Strict Chest to bar pullups
If you fail to complete 6 reps on a round move down 2 reps the next round

Metcon
16 Mins E4MOM
400 M Row
10 Burpees
10 Ring Dips
RX＋ Ring muscle up into dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Metcon #Gymnastics #StrictPullup #BicepBurner #Burpee #Dips #CrossFit

Tuesday

Weightlifting
Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70%

Metcon
0-5 Min EMOM 10 Alternating Dumbbell Snatches
5-10 Min EMOM 10 Handstand Pushups
At 10 Mins
2 Rounds For Time:
400 M Run
15 Thrusters 95/63
*Score is time for the 2 rounds of 400m Run and thrusters.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #OverheadSquat #EMOM #RoundsForTime #ConstantlyVaried

MONDAY

4th of July.

1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam

SUNDAY

Reloaded 10am

CrossFit 11am

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

THURSDAY

Metcon (AMRAP – Reps)
30 Min EMOM
Min 1: 10 Cal Assault Bike
Min 2: 10 Dips
Min 3: 10 Cal Row
Min 4: 10 Wallballs 20/14 lb 10/9 ft
Min 5: 10 Kettlebell Swings 53/35
Min 6: Rest

RX＋ 70/53 KB Swings
Rotate through the 6 minute circuit 5 times (total of 30 minutes). Assault bike should be all out sprint each time.

On the final time through, all movements should be an AMRAP for 30 seconds on the minute.
Supplement
Metcon (Time)
30 GHD Situps For Time

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #CrossFit305 #Fitness #Strength #Power #Speed #Lift #Workout #WOD