CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon...

CrossFit 262 - CrossFitView Public WhiteboardSplit Jerk3sec Pause on dip & catchMetcon (AMRAP - Reps)4min AMRAP: 50/40cal Row (Rx+ Bike) MAX Thrusters (95/63) 4min AMRAP: 50/40cal Row (Rx+ Bike) MAX Toes 2 Bar 4min AMRAP: 20 Thrusters (95/63) MAX Cal Row (Rx+ Bike)...

CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box...

CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row...

CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder)...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardClean Burps (Time)EMOM x 8 MINUTES 2 Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Rest 4 minutes FOR TIME 22-16-10 Burpee Power Clean Scaled (75/53, lighter...

CrossFit 262 - CrossFitView Public WhiteboardPower Snatch + Full Snatch (12 Minute EMOM)Build in weight as technique allows.Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 30 Wall Balls (20/14) 30 DB Snatch (50/35) 30 Deadlifts (135/93)

CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No...

CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Work - Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN-...

CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max Jump...