AMRAP x 3 MINUTES
10 PVC Good Mornings
5 Up Downs
30 Single Unders
Into..
AMRAP x 3 MINUTES
10 KB RDLs
5 Up Downs
30 High Single Unders/Double Unders
EMOM x 15 MINUTES
MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)
MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)
MIN 3 – :50 MAX Double-Unders
(Score is Load)
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
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.
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Plank
1:00 Push-Ups
STATION 2
1:00 Wall Sit
1:00 Air Squats
STATION 3
1:00 Superman Hold
1:00 Sit-Ups
STATION 4
1:00 Squat Hold
1:00 Jumping Lunges
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