CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
100m Run → 100m Run → 100m Run
10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups
10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press
Strength
Bench Press (6-4-2-6-4-2)
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run
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