CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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