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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon

Metcon (Time)

with a partner, breaking up however you like, but you must finish each element before moving to the next one:

1 mile run

100 Air Squats

500 double unders

200 Air Squats

100 Pull-ups

300 Air Squats

100 sumo deadlift high pull 35/26lb kettlebell

1 mile run

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Jumping Lunges

20 Russian Twists

STATION 2

2:00 Hard Bike

1:00 EZ Bike

1:00 Hard Bike

STATION 3

AMRAP

10 DB Press

20 Mountain Climbers

STATION 4

2:00 Hard Bike

1:00 EZ Bike

1:00 Hard Bike

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 DB Up-Downs

5 DBL DB Russian Swings

5 DBL DB Deadlifts

Strength

Metcon (Weight)

3 SETS

10 Tempo Knees 2 Chest (2111)

15 Hammer Curls

15 DB Floor Press

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 DB Devils Press (50/35)

30 Toes 2 Bar

400m Run

50 Cal Row

60 DB Power Cleans

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

200m Jog at conversational pace

Into …

2 ROUNDS

50m High Knees

50m Butt Kickers

10/10 Split Squats

10 Hollow Rocks

10 Arm Haulers

Into …

200m Run at workout pace

Workout

Metcon (8 Rounds for time)

EVERY 2:00 FOR 8 SETS

200m Run

20 Alt. Lunges

(Score is Each Round for Time)