CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
Shoulder Press (5-5-5-5-5)
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Number of push jerk, burpee/dubs rounds MUST be completed for jerks to count)
COW #5 (Time)
21-15-9
Box Jump 24/20
Kb Swing (American) 53/35
