CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Power Clean (3-3-3-3)


It is VERY important to stick to your percentages. Failure to do so will reap less results.


Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 5 minutes of:

5 Chest to bar pull ups

155-lb. cleans, 10 reps
RX+=Ring Muscle Ups

Cleans may be power or squat

50 Cal Row (Time)

Row 50 Calories for time
Rest 5 minutes after AMRAP, then complete.


Abdominal Supplement 16 (No Measure)

4 Rounds:

40 Alternating Heel Touch Crunches

40 Bicycle Crunches

6-10 Glute Ham Raises

10 Standing Barbell Trunk Rotations