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 A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Clean (3-3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3-3)
Metcon
Metcon (Time)
2 rounds for time:
400m run
50 unbroken wallballs 20/14*
* breaking up of the wallball results in a 20 box jump penalty
*unbroken means no rest, no drop, no leaning against the ball, no holding it too long etc. UNBROKEN
