Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

5 Push-Ups

10 Air Squats

15 Sit-Ups

STATION 2

EMOM

6 Burpees + 6 Ring Rows

STATION 3

AMRAP

15 Sit-Ups

10 Air Squats

5 Push-Ups

Sunday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Strength

Bench Press (5-5-5-5-5)

Metcon

“Thruster Grace” (Time)

30 Thrusters for time 135/93

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run

25’ High Knees

25’ Butt Kickers

25 Power Skips (Height)*

25’ Power Skips (Distance)**

2 ROUNDS:

50 Single Unders

10 Slam Balls

*Skip on one leg as high as possible

**Skip on one leg as far as possible

Workout

Metcon (6 Rounds for time)

EVERY 2:00 FOR 6 SETS

100m Run

20 Slam Balls

30 Double-Unders

(Score is Each Round for Time)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

800 meter warmup run

1 min couch per side

40 samson lunges

20 up/down

Partner Workout

Metcon (Time)

500 meter farmers carry 53/35 35/26

500 meter row

500 meter run

50 kb swings

200 meter front rack carry

50 meter sled push 250/170 160/120

500 row

500 run

100 ft burpee broad jump