Tuesday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3 rounds:

P1 —> Row for Cals (increase pace every time on the bike)

P2 —> KB Complex*

3 KB Deadlifts

3 KB Swings

3 KB Hang Power Clean

3 KB 2 Arm Press

3 Goblet Squats

3 KB Thruster

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Row

40 Hang DB Snatch (50/35)|(35/20)

(20 per side, alternate as needed)

-Rest 2:00 b/t Sets-

RX+ = 53/35 KB Snatch, 20 per side

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