Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
