CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts...hit one with everything you've got.B....

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND of :40 Work // :20 Rest Movement 1: Medicine Ball Front Squats Movement 2: Scap Push-Ups Movement 3: Medicine Ball Push Press (to a target) Movement 4: Row Movement...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row Specific Warm-up then... Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements... - Superman Rocks - Mountain Climbers - Banded Good Mornings - Plate...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds: 15 Jumping Jacks 6/6 Fire Hydrants 9 Drop Squats Then: 2 Rounds 3 Inchworms 5 Front Squats (Pvc/Bar)StrengthFront Squat (12 Minutes to build to Heavy Triple)On a 12 minute running clock,...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder TapsWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES* Max Cal. Bike...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 20 Single Unders 10 RKBS 20 Plank Shoulder Taps 10 Up-DownsStrengthMetcon (AMRAP - Reps)3 SETS 15 Box Dips into... MAX DBL KB Strict Press...

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 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP 10 WB...

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

CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upStrengthSquat Clean (1x3)ON A 8:00 RUNNING CLOCK... Build to Squat Clean for the Workout *Shorter time here is intentional...weight should be something that is "heavy" but you know you can...

CrossFit 262 - CrossFitView Public WhiteboardSnatch DL + Hip Snatch (8min EMOM (1+1))Front Squat + Split Jerk (2+1)Metcon (Time)5 ROUNDS: 6 Burpees 9 Pull-ups 12 Lunges 15 Sit-ups (Rx+ SUB 9min)