Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3…and so on

Up-Down

Ring Row

Air Squat

Strength

Metcon (Weight)

EMOM x 6 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Front Squat

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Hang Power Cleans (95/65)|(65/45)

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans (135/95)|(95/65)

7 Pull-ups

100m Run

(Score is Time)

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