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305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

@crossfita1a @crossfit305

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Wise Man Warm Up 1 (No Measure)

30 second Samson Stretch per side

1 minute Grok Squat

1 Minute Couch Stretch per side

1 Minute 8 point shoulder stretch per side

1 Minute Pigeon per side

1 Minute PVC Overhead Squat hold

12 Non-Denominational Days of America (Time)

1 Rope Climb 15′

2 Snatch 135/83

3 Clean & Jerk

4 Front Squat

5 Chest 2 Bar Pull Ups

6 Burpees

7 Toes 2 Bar

8 Box Jumps 30/24″

9 Wall Ball

10 Calorie Row

11 Hand Stand Push Up

12 Overhead Squat