CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (EZ→ Mod → Hard)
8/8 SA RKBS → 10 RKBS → 12 KBS
10 Scap Pull-ups
15 Banded Face Pulls
20 Plank Shoulder Taps
Strength
Metcon (No Measure)
EMOM x 10 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Kettlebell Swing (53/35)
5-10-15-20
Pull-ups
12-12-12-12
Cal Bike*
*12/10 Cal Bike
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