Back Squat 10s and a 12 minute AMRAP RAGER

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (12-12-12-12-12)Goblet Squat, Front Squat or Air Squat as needed. Alternating EMOM with a moderately hard unbroken set of strict push ups. PRINCE playlist:...

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Monday

CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat or Front Squat (2-2-2-2)Alternate every 3MOM with :45 of abs, then a rest minute. Build to heavier than last week, 90%.12 Minute Party (AMRAP - Reps)12 Minute AMRAP: 50 Calorie Row 40 Wall Ball shots 30...

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Sundayyyyyyyy

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthTurkish Get Up (1-1-1-1-1-1-1)MetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

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GuitarTown Throwdown

CrossFit 262 - CrossFitView Public WhiteboardChipper Off The Ol' Block (Time)Synchro Grace (Time)Rowed Rage (AMRAP - Reps)

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Partner UP!

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTabata Abs of DOOM! (Time)EMOM 10 Pick a movement you'd like to improve and work with your coach to practice it. Anything! If you're participating at Swamp Monster, practice movements you may have trouble with...

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Friday

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTabata Abs of DOOM! (Time)EMOM 10 Pick a movement you'd like to improve and work with your coach to practice it. Anything! If you're participating at Swamp Monster, practice movements you may have trouble with...

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You got skills?

CrossFit 262 - CrossFitView Public WhiteboardPost Malone (3 Rounds for time)At 0:00 21 - 15 - 9 Deadlift (155/113)[225/155] HSPU At 10:00 15 - 12 - 9 Ring Dips Mountain Climbers (Count rights only, knees touch elbows) Butterfly Sit Ups At 20:00 12 - 9 - 6 Burpee Plate...

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11:11; As Old School As They Come

Tell me about your experience with the program? I had formerly been a member of A1A. Being out of consistent exercise for a few years and having some bad eating habits, I was at an all time high (in weight). Seeing all of Dan's posts of everyone getting solid results...

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