CrossFit 305, CrossFit A1A – CrossFit
Back Squat (8-8-8-8-8)
Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.
BRO – PLAY THIS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
HOLD ON (Time)
21-15-9
Russian KB Swing
Pull Ups
into…
12-9-6
American KB Swing (as able)
Pull Ups
Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls
RX – 53/35, chin over into chest to bar
RX + 70/53, chest to bar into bar MU
16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.
