CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for distance)3 SETS 5:00 Ski 5:00 Bike 5:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate pace. Match your meters every set.B. 60:00...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-upWorkoutMetcon...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man...

CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into... AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack...

CrossFit 262 - CrossFitView Public Whiteboard3 Position SnatchHip + Knee + FloorMetcon (Time)2RFT: 10 Devils Press (50/35) 50FT OH Walking Lunge 20 Push Press 50FT OH Walking Lunge (Rx 1DB) [Rx+ 2DBs]

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner 1500m Row! Switch partners working every 150m. 2 Rounds: 5 Ring Rows or Strict Pull Ups 10 Push Ups 15 SquatsPartner WorkoutMetcon (Time)IN TEAMS OF 2... FOR TIME* 100 Goblet...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m...