CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Strength
Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)
In the remaining time…
AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Time)
5 ROUNDS FOR TIME
5 Clean & Jerk (135/95)
5 Muscle-Ups
-Rest 5:00-
5 ROUNDS FOR TIME
3 Clean & Jerk (185/125)
3 Burpee Muscle-Up
-Rest 5:00-
3 ROUNDS FOR TIME
2 Clean & Jerk (225/155)
400m Run
-Rest 5:00-
3 ROUNDS FOR TIME
1 Clean & Jerk (275/185)
500m Row
(Score is Total Time
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