CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
Workout
Metcon (Time)
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
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