HAMS N GAMS

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (10-10-10-10-10)

PLAYLIST!

Alternating EMOM with a hard set of perfect push ups

https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr

Mangled SQT (Time)

Three Rounds for time of:

Row or Run 200 meters

20 Alternating Dumbbell Snatch

RX+ – 60/45

RX – 50/35

Masters – 40/25

Scaled 30/20 or lighter, from the hang as needed

This is a sprint. GO!

A-OK!

CrossFit 305, CrossFit A1A – CrossFit

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Skill Stamina (AMRAP – Reps)

35 minute EMOM

Minute 1 – 15 Toes to Bar

Minute 2 – 50 double unders

Minute 3 – 15 second L-Sit

Minute 4 – 45 second wall sit with 45/25 plate

Minte 5 – Rope Climb x 2

Minute 6 – 4′ Long jump burpees

Minute 7 – Rest

Score is burpees, scale reps to finish each set inside of the minute. Stagger order of the first 5 movements as needed, do the burpees together.

4 feet is exactly the width of one rubber roll.
This one was GOOD – Lets do it again. https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX