1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 2
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 3
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
3 ROUNDS
10 KB Sumo Deadlift
10 Russian KettleBell Swing
10 Ring Rows Or 5 strict pullups
100m Run
EVERY 1:30 x 8 SETS
5 Strict Pull-ups
15 Russian KBS (53/35)
5 Burpees *
(Score is Each Round for Time)
Touch bar 7’/8′
We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.
We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
FOR LOAD
10RM Push Press
(Score is Load)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)
In the remaining time…
AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups
(Score is Rounds + Reps)
5 ROUNDS FOR TIME
5 Clean & Jerk (135/95)
5 Muscle-Ups
-Rest 5:00-
5 ROUNDS FOR TIME
3 Clean & Jerk (185/125)
3 Burpee Muscle-Up
-Rest 5:00-
3 ROUNDS FOR TIME
2 Clean & Jerk (225/155)
400m Run
-Rest 5:00-
3 ROUNDS FOR TIME
1 Clean & Jerk (275/185)
500m Row
(Score is Total Time
800 meter run
60 second Samson stretch per side
30 lunges
15 up-downs
8 min amrap
200 meter run + :30 second rest
(2 minute transition time)
8 min amrap
20 lunges
10 burpees
5 4ft broad jump
(2 min transition time)
8 min amrap
Calorie row
ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED