CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
Strength
Metcon (No Measure)
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
