CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
:30 Good Mornings
:30 Single Unders
:30 Up-Downs
-1:00 Rest-
1 ROUND
:30 High Jump Single Unders
:30 Straight Leg Sit-ups
:30 Fast Jump Single Unders
:30 Up-Downs
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
Workout
“BLACK WIDOW” (Time)
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
-10:00 Hard Cap-
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