Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit 262 – CrossFit
Warm-up (No Measure)
3 rounds of:
7 calorie bike
7 ring rows
7 super mans
7 hollow bodies
7 good mornings
Bar Muscle-ups (Work on bar muscle up progressions. )
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Metcon (AMRAP – Rounds)
AMRAP 7
10 Power Snatch
5 Chest to Bar Pull Ups
