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
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1: 45s Row/Bike/Run/Jumping Jacks
Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Alt. V-ups
400/300m Row
40 Alt. V-ups
300/200m Row
30 Alt. V-ups
200/150m Row
20 Alt. V-ups
100/75m Row
10 Alt. V-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
