Sunday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Bench Press (5-5-5-5-5)
Metcon
“Thruster Grace” (Time)
30 Thrusters for time 135/93
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Strength
Power Clean (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
Saturday
CrossFit 262 – CrossFit
Push Press + Jerk (3+1)
Metcon (Time)
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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)