CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks
MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over
MIN 3 –:45 Hollow Body Hold
Strength
Back Squat (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)
-Rest 2:00-
AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall Ball
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