CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up (No Measure)

2 rounds

200m run

20 shoulder taps

15 squats

10 kb swing

5 pushups


Bench Press (3-3-3-3)

Same weight last week across 4 sets (warm up with 2-3 sets)

Immediately after each set 10 perfect push-ups (use box or bench as needed)

If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)


Metcon (Time)


200m Run or 250m Row

30 Hang Power Clean or Kb swing

400m Run or 500m Row

20 Hang Power Clean or Kb swing

800m Run or 1000m Row

15 Hang Power Clean or Kb swing

(Score is Time)

Weight that you can do 20 reps unbroken