Monday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS

10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

Strength

Bench Press (10-10-10-10)

10-10-10-10

Bench Press*

*Sets must be unbroken.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)

8 DB Ground to OH

100m Run

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