CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs
Partner Strength
Clean and Jerk (3-3-3)
IN TEAMS OF 2…
3-3-3
Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Wall Balls
20 Ring Rows
STATION 2
AMRAP
30 Plate Hops
20 DB Deadlift
STATION 3
AMRAP
30 Double Unders
20 DB Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN
100m Run
10 KB Deadlifts
10 MB Front Squats
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
P1 – 400m Run
While P2 Completes AMRAP of…
8 Wall Balls
12 Russian KB Swing
-17:00 Hard Cap-
(Score is Time)
*Partner 1 is the pacesetter; once they get back from the 400m Run, they switch out with and pick up where Partner 2 left off. Each Partner runs 4×400 for 8 total rounds.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS:
:30 Squats
:30 Jumping Jacks
:30 Hollow Hold
:30 Single Unders
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
40 Double-Unders
20 Air Squats
10 V-Ups
(Score is Each Round for Time)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – MAX Push-Ups
MOVT 2 – MAX Ring Rows
(No Measure)
