Thursday

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

Thursday

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

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Warm-up

Warm-up (No Measure)

FOR TIME (5 MINUTE CAP)

1 ROUND

100m Run

10 KB DL

10 KB High Pull

10 Wall Ball Front Squat

1 ROUND

100m Run

10 KB SDHP

10 Wall Ball Thrusters

10 Step-ups

Strength

Sumo Deadlift (10-8-6-4)

10-8-6-4

Sumo Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

Lifting Thursdays

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)

Thursday

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)