CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
20 Shoulder Taps
10 Ring Rows
8/8 Single Arm Strict Press
6/4 Cal Bike
Strength
Metcon (3 Rounds for reps)
3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.
(Score is Reps)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)
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