CrossFit 305, CrossFit A1A – CrossFit

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TRAMUP (No Measure)

Row 500 Meters

10 arm circles FWD. 10 BACK

10 Strict Pull Ups or ring rows

10 Russian KB Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar

20 Butterfly Sit Ups

20 Push Ups

2020 MUSICK!

Challenge of the Week 1.6.20 (AMRAP – Reps)

Two minutes max Strict Push Ups.


– body must move as a unit (no squirming, worming or low hips)

-start in a push up plank, touch chest to ground, return to the top of a plank

-reps start from and finish at the top of a plank. no starting reps from the bottom.

-take as many breaks as you need

-Once two minutes expires, you are done.

-modify with bench, box, etc

-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum

Sumo Deadlift (12-12-12-12-12)

Alternating EMOM 15

Min 1: 12 Sumo Deadlifts, 1121 tempo

Min 2: 2 less than max reps strict pull up

Min 3: Complete rest – catch up with your neighbor

“ALL IN” (8 Rounds for distance)


:30 Max Meter Row

:30 Rest

-Rest 2:00-


:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Welcome Back! GET SOME.

Spend at least 5 minutes in a coach led stretch immediately after the final row (feel free to spend the first minute just laying there.)