CrossFit 262 – CrossFit
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Escape the Orca (Time)
With a partner. 1 partner working at a time, must be done in order but switch off however you want.
1k Row
50 Pull Ups [C2B]
1k Row
50 Burpees
1k Row
30 Toes to Bar
1k Row
30 Devil’s Presses (40s/25s)[50s/35s]
1k Row
10 Rope Climbs
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Slam Balls
20 Slam Ball Lunges
STATION 2
AMRAP
10 Slam Ball Push Press
20 Double Unders
STATION 3
AMRAP
10 Up-Down + Slam Ball
20 Slam Ball Russian Twists
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Run 400 easy
3 ROUNDS…
10 push ups
10 squats
10 Sit Ups
Workout
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Finisher
Metcon (Weight)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Med Ball Deadlift
5 Med Ball Front Squat
10 Bodyweight Reverse Lunges
20 Plank Med Ball Taps
Workout
Metcon (Time)
8 ROUNDS FOR TIME
10 Med. Ball Squat Clean
12 Med. Ball Reverse Lunges
14 Med. Ball Plank Rolls
-16:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)
Power Clean (1-1-1-1…)
50-60-70%x2
75%x1
3×1@80%
Clean Pull (3×3@95% of clean)
Single Leg RDL (3×8-10 per leg)