CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
5/5 Single Arm Ring Rows + 10 Ring Rows
:30 Row
10 Scap Push-Ups + 10 Alt. Plank Arm Reaches*
10 Push-Ups
*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
(Score is Each Round for Time)
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