Announcements

CrossFit Kids starts at CrossFit A1A Monday January 30th!

6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm

First week free!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Bro, Help Me Out Here! (Time)

10 Synchronized Strict Pull Ups*

20 Power Snatch, alternating every 5

40 Overhead Squats, alternating every 10

80 Kipping Pull Ups, alternating every 10

120 Wall Balls, alternating every 10

80 Kipping Pull Ups, alternating every 10

40 Overhead Squats, alternating every 10

20 Power Snatch, alternating every 5

10 Synchronized Strict Pull Ups

RX = 75/53, 14/10

RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch

RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat

ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!