CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (7:00 MINUTE CAP)
5 SA KB DL*
5 SA Russian KBS
5 SA KB Clean
5 SA KB Thruster
100m Jog
*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.
Strength
Front Squat (4-4-4-4-4)
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run
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