CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Grab a partner and a Barbell!
2 rounds
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2
5 Romanian DL
5 Hang Clean
5 Burpees
Strength
Bench Press (2-2-2-2-2+)
Max reps last set
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
