CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms
DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Push-Thru*
MIN 2 – 5 Deadlift (Build to Workout Weight)
*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*
*Hand-Release Optional
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