CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
16 SETS (:20 ON/ :10 OFF)*
1 – Mountain Climbers
2 – Up-Downs
3 – Air Squats
4 – Good Morning
*Alternate movements each set for a total of 4 sets at each movement.
Strength
Metcon (Weight)
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
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