CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Halo

MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)

Strength

Bench Press (3-3-3-3-3)

Heavier than last week

Last set max reps

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)