CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
8 ROUNDS*
(TABATA Style :20 on/:10 off)
Rounds 1 & 2: Plate Deadlifts
Rounds 3 & 4: Shoulder Taps
Rounds 5 & 6: Plate Press
Rounds 7 & 8: Up-Downs
*Perform at a moderate pace
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 3:00
AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 2:00
AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
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