Saturday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

“MED BALLIN” (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)