CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Metcon (Time)
Jackie Goes Crazy
For Time:
1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)
50 Thrusters (use any object)
30 Up Downs (burpee without pushup)
Metcon (No Measure)
Jacked Tris, bro
3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises
