CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into ... 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDouble Labor of Love (AMRAP - Rounds and Reps)26 Minute AMRAP 200M run 33 sit ups 28 air squats 18 KBS (53/35)

CrossFit 262 - CrossFitView Public WhiteboardPULL + CLEAN + PUSH JERK + JERKMetcon (Time)-(400M RUN)- 21-15-9 WALL BALLS (20/14)(11'/10') KB SWINGS (70/54) -(400M RUN)-

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDILL PICKLES (AMRAP - Reps)MINUTE 1 - Max Wall balls MINUTE 2 - Max Toes to bar MINUTE 3 - Max Sit Ups MINUTE 4- Max Box Jumps MINUTE 5 - Max Down & Up MINUTE 6 - Rest In this workout you move from each of...

CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or...

CrossFit 262 - CrossFitView Public WhiteboardReactor Core (Time)5 Rounds 8 Devil's Presses (40/25)[50/35] 8 Chest to Bar Pull Ups [5/3 MUs] Rest 5 Minutes 4 Rounds 20 Box Step Ups (53/35 KB) 20 Butterfly Sit Ups [10 GHDs] :30 Plank Rest 5 Minutes 3 Rounds 15 Calorie...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardEMOM 506 (5 Rounds for time)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch Scaled - DB snatch RX+(115/73) RX (75/53) From hang as needed *Power Snatch must be...

CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into... AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6...

CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard

CrossFit 262 - CrossFitView Public WhiteboardPush Press (4 x 5, Building to between 75 and 80%)In between each set perform 10 side bends per side with KB or DB.Metcon (Time)6 Rounds of: 6 Strict HSPU 6 Ring Dips 30 Double Unders Right into: 50/35 Calorie...