CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES – 1:00 @ EACH STATION
Min 1 – Bike (Easy)
Min 2 – Lateral Box Step Overs (Low Box)
Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch
Min 4 – Bike (Hard)
Min 5 – Lateral Box Step Overs (High Box)
Min 6 – 10 Alt DB Snatch
Workout
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 12 Lateral Box Step-Overs
MIN 3 – 20 Alt. DB Snatches
(Score is Weight)
Finisher
Warm-up (No Measure)
2-3 SETS FOR QUALITY
10 Alt. Deadbugs
10/10 Single Arm DB High Pulls
5/5 Side Plank Rotations
(No Measure)
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