CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
FOR RECOVERY*
10:00 Run
10:00 Bike
8:00 Run
8:00 Bike
4:00 Run
4:00 Bike
*Goal is to maintain same pace throughout entire workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Warm-up (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 5 MINUTES
Squat Clean (185/135)
-Rest 2:00-
AMRAP x 4 MINUTES
Squat Clean (205/145)
-Rest 2:00-
AMRAP x 3 MINUTES
Squat Clean (225/155)