CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardEMOM PC135 (AMRAP - Reps)16 Min EMOM Min 1: 25 Air Squats Min 2: 10/7 Calories Assault Bike Min 3: 30 Double Unders Min 4: 30 Seconds Max Rep Power Cleans 135/93 Stagger...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardFront Squat (10-6-4-2-2-2)Empty bar, 50-60-70-80-90%. Superset with 5-10 strict toes to bar E:90 for 18 minutes. ()T2B/PP/Box (AMRAP - Rounds and Reps)10 minute AMRAP...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (Time)For time: 100 Anchored Situps 900m row or run 80 Air Squats 70 Push-press 45/30 dumbells 60 Calorie bike/row 50 Burpees 40 DumbellThrusters, 1 arm 45/30 30 Box Jumps...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (2-2-2-2-2-2-2)The lack of the word "power" implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingHang squat clean and jerk (2-2-2-2-2-2-2)Barbell begins from hang, passes through squat and ends with any style of jerkMetcon4x400 meter run (4 Rounds for time)Run @ your...

CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 30 Lunges 30 Dumbell push press 35/20 200m run 20 Pull-Ups 20 Wallballs 20/14 10 Calorie Row

CrossFit A1A - RELOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 30 Russian KBS 53/35 jog to south lifeguard tower 30 Air Squats lunge to ocean 20 water burpees swim to start point by ocean 20 uphill situps jog to start

CrossFit 262 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner 20min AMRAP of: 200m Run 1 Round Cindy -Partners Alternate RoundsMetcon (No Measure)Plank Circuit- 2 Rounds of: 30sec Plank 30sec Side Plank 30sec Other Side 30sec Hip Bringe 1min Rest

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