CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS (6 min. cap)
50m Skip
50m Jog
8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*
50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps
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