CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Scap Pull-ups
10 Kips Swings
10 V-ups or Tuck-ups
10 Plate Presses
10 OH Plate Lunges
Strength
Metcon (No Measure)
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)
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