CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
50m Shuttle Run
10 Air Squats
50m Shuttle Run
10 Push-ups
50m Shuttle Run
10 Kang Squats
Strength
Thruster (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
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