Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
P1: 200m Run
P2: Row (run is timer)
*alternate P1 and P2
Into…
1 ROUND
5/5 SA Ring Rows
5/5 SA Strict Press
10 Groiners
Into…
1 ROUND
5/5 SA Ring Row
5/5 SA Push Press
10 Up-Downs
Strength
Push Press (8-8-8)
8-8-8
Push Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
750m/500m Row
-into-
4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups
-into-
800m Run
-16:00 Time Cap-
(Score is Time)
