CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND (2:00 CAP)
:30 Single Arm DB Front Rack Carry/Arm
10 Up-Downs
10 Air Squats
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
:30 Single Arm DB Overhead Carry/Arm
10 Burpees
5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
10/10 Single Arm DB Thrusters/Arm
10 Burpees Over the DB
:30 Tuck Hold
Workout
“RIGHT & LEFT” (3 Rounds for reps)
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters
8 Burpees Over DB
10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters
6 Burpees Over DB
8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters
4 Burpees Over DB
6 Left Arm DB Thrusters
(Score is Rounds + Reps For Each AMRAP)
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