CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
50’ Shuttle Run
20 Single Unders
50’ SA OH KB Walk
20 Air Squats
At the 6:00 mark…
1:00 Bike for Cal (Mod fast pace)
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Walking Rest
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
30 Double Unders
12/10 Cal Row
7 KB Goblet Squats (70/53)|(53/35)
(Score is Rounds + Reps)
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