CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS (8 MINUTE CAP)
200m Run
20 Alt Shoulder Taps
10 Alt Step-ups
THEN…
2 ROUNDS
30 Single Unders
5/5 SA KB Deadlifts
5/5 SA RKB Swings
5/5 SA KB BOR
Strength
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs
