CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
