CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)
MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height
MVMT 4 – Up Downs // 2nd Round – Burpees
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – :40 MAX Double-Unders
MIN 2 – 10 DB Front Rack Alt. Step-Ups
MIN 3 – 14 Box Jumps
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
***HOME VERSION***
EMOM x 9 MINUTES
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
Optional Finisher
Metcon (No Measure)
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.
(No Measure)
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