Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
10 Alt. Step-Ups
6/6 Single Arm KB High Pulls
-1:00 Rest-
1 ROUND
1:00 Bike (faster RPM this round)
10 Alt. Step-Ups w/light KB
10 KB Upright High Pulls
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 16/13 Cal. Bike
MIN 2 – 14 KB Goblet Box Step-Ups
MIN 3 – 18 Upright KB High Pulls
(Score is Load)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up (No Measure)
44 synchronized burpees
Partner Workout
Metcon (Time)
“Daniel Martinez and his twin turns 44”
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
PLAY A GAME!
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15-12-9
Plate Ground to Overhead
Burpees to Plate
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Plate Gun Hold
15 Overhead Plate Tricep Extensions
(No Measure)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Strength
Workout
Metcon (Time)
Daniel Martinez and his twin turns 44″
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
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
Run 800m
Max Push-Up to Pike in remaining time
STATION 2
Row 800m
Max DB Hang Power Cleans in remaining time
STATION 3
Bike 40/35 Cal
Max DB Front Squats in remaining time
