CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (INCREASING EFFORT)
:40 Run, Row, Bike
10 WB Box Step-overs
10 Wall Ball Deadlifts
10 Wall Ball Thrusters
Strength
Back Squat (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Back Squats*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Wall Balls (20/14)
10 DB Hang Power Cleans (35/20)
8 DB Box Step-overs (24/20)
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