CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 SA Ring Rows
5 Up-Downs
5/5 DB Deadlift
5 Up-Downs
then…
2 ROUNDS
8 Kip Swings
6 Scap Pull-ups
4 Jumping Pull-up w/ negative*
Strength
Metcon (No Measure)
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (45/30)
10 Pull-ups
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