CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
1 ROUND of :40 Work // :20 Rest
Movement 1: Medicine Ball Front Squats
Movement 2: Scap Push-Ups
Movement 3: Medicine Ball Push Press (to a target)
Movement 4: Row
Movement 5: DB Hang Jump + Shrug (shoulders to ears!)
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups
