CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
5/5 SA Ring Row
5/5 SA RKBS
5/5 SA KB FR Lunge
5/5 Suitcase Deadlift
50’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 15 DBL KB Deadlift (53/35)
MIN 2 – :40 DBL KB FR Hold
MIN 3 – 15 KB Upright Row
Workout
Metcon (Time)
FOR TIME
150 KBS (53/35)*
*Every time you break, complete a 200m Run.
-15:00 Time Cap-
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