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
Warm-up
Warm-up (No Measure)
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
Workout
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)
