CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Mountain Climbers
7 Up-Downs
-into-
1 ROUNDS
10/8 Cal Row
10 Scap Pull-ups
10 Kip Swings
10 Knees to Chest
Strength
Deadlift (4-4-4-4*)
4-4-4-4*
Segmented Tempo Deadlifts
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105)
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