CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.