CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Extended Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Burpees
10 Air Squats
5/5 DB Sumo Deadlift
10 Medicine Ball Push Press (throw to a target)
5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)
Workout
Metcon (2 Rounds for time)
2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch
Rest 3:00 b/t Sets
-16:00 Hard Cap-
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