Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Up-Downs

10 KB Deadlift

8 Knee Push-ups

8 KB Up-Right Row

6 Burpees

6 KB Sumo DL High Pull

Workout

Metcon (Time)

FOR TIME

500m Row

-2:30 HARD CAP-

(Score is Time)

-1:00 Rest b/t Efforts-

EMOM x 10 MINUTES

MIN 1 – 6 Push-Ups + 15 Sit-Ups

MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls

(No Measure)

-1:00 Rest b/t Efforts-

AMRAP x 2:30 MINUTES

Row for Meters

(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PLAY A GAME!

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

Walk In The Park (Time)

1000/800 meter Row or Run

100 yard Burpee Broad Jump (6×50′)

1000/800 meter Row or Run

200 Meter Farmers Carry*

1000/800 meter Row or Run

Then:

5-10-15-20-25 Cal Row

10-20-30-40-50 Air Squat*

RX = 35/26 x 2, Air Squats

*RX+ = 53/353 x 2, Wall Ball 14/10

RX++ = 70/53, 20/14 Wall Ball

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Double Unders

:30 Burpees

:30 Double Unders

STATION 2

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

STATION 3

:30 Single DB Front Squats

:30 Squat Hold

:30 Single DB Front Squats

STATION 4

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

Thursday

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

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Warm-up

Warm-up (No Measure)

FOR TIME (7:00 CAP)

1 ROUND

10 Scap Pull-ups

10 Knee Push-ups

:30 OH Plate Hold

1 Wall Walk

1 ROUND

10 Ring Rows

10 Hand Release Push-ups

:30 OH Plate Hold

1 Wall Walk

1 ROUND

10 Jumping Pull-up Negatives

10 Push-ups

:30 OH Plate Hold

1 Wall Walk

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)