Monday

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)

Sunday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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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)

Sunday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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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

Sunday – REST DAY

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

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 – CrossFit

View Public Whiteboard

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)