CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
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