CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press w/:02 pause overhead
5/5 SA Upright High Pulls
5 Cal. Row
5 Up-Downs
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press*
10 KB Sumo Deadlift High Pulls
5 Cal. Row
5 Burpees
*Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6/6 KB Strict Press*
6 KB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINUTES
8/6 Cal. Row
6 Burpees
*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position with a KB or DB
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hollow Rocks
10 Superman Rocks
5/5 Single Leg Romanian DL
(No Measure)
