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

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

Reloaded 10am

CrossFit 11am

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

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

Weightlifting
Deadlift (5-5-5-5)
60% 65% 70% 70%
Metcon
Metcon (Time)
For Time:
21 Pullups
400 M Run
15 Pullups
400 M Run
9 Pullups
400 M Run

Rest 2 mins then

42 Double Unders
42 Russian Twists (20/14)
30 Double Unders
30 Russian Twists
18 Double Unders
18 Russian Twists
Time is when everything is completed.

Straight legs off the ground on Russian Twists. Count each tap as 1.

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Strength #Speed #Endurance # METCON #AMRAP #WOD