Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
Saturday
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Workout
El Sabado Gigante es Muy Dificil (Time)
200 meter sled push 160/120
100 burpees
1 mile run
2k row
100 wallballs 20/14
(break this up however you want)
Saturday
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
SATURDAY WOD
CrossFit 262 – CrossFit
Metcon (Time)
5MIN AMRAP:
WALL BALL “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 WALL BALLS
5 ROUNDS: (EMOM)
2 SQUAT CLEANS
1 CLUSTER
2 THRUSTERS
-BUILD IN WEIGHT
21-15-9
CAL ROW
BURPEES OVER ROWER
SHORT “ANNIE”
40-30-20-10
DOUBLE UNDERS
SIT-UPS
Saturday
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Slam Balls
15 Cal Row
STATION 2
AMRAP
10 Slam Balls
10 Cal Row
STATION 3
AMRAP
8 Slam Balls
8 Cal Row