CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Cal Row
10 Plate Ground to Overhead
STATION 2
AMRAP
12 Ring Row
12 Up-Downs
STATION 3
14 DB Deadlift
14 Box Step-Ups
STATION 4
16 Slam Balls
16 Russian Twists

Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.