Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3-4-5…Etc

DB Bent Over Row

Bench/Box Step-ups

Up Down

DB Deadlift (below the knee to stand)

Strength

Metcon (Weight)

5 SETS

1 Deadlift

+

1 Hang Power Clean

+

1 Power Clean

+

Front Squat

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – Hang Power Cleans (115/75)|(95/65)

MOVT 2 – Pull-ups

MOVT 3 – Box Jump Overs (24/20)

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)