CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (3 Rounds for time)3 SETS FOR TIME 500m Row 30 Up-Downs...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...increase each round!) 10 Steps Bear Crawl Forward (slow & intentional) 10 Steps Bear Crawl Backward (slow &...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45...

CrossFit 262 - CrossFitView Public Whiteboard ()Snatch DL + Hip Snatch (8min EMOM (1+1))Front Squat + Split Jerk (2+1)Metcon (AMRAP - Rounds and Reps)12min AMRAP 1 Round Cindy 25' Lunge 6 Burpee Box Overs (20") 25' Bear Crawl

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2... FOR TIME 3000m Row** *While partner 1 rows, partner 2 holds a...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 -- :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 -- :45 Box Step-up → Box Jump → Box Jump Over MIN 3 --:45 Hollow Body...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max...

CrossFit 305, CrossFit A1A, CrossFit 262 - CrossFitView Public WhiteboardWarm it on up (No Measure)2 rounds 20 single or double unders 5 touch the ground, reach over head 10 trunk rotations 5 db thrusters 10 kb or db strict presses, light Use very light KB or DB or...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4...