CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
Workout
Metcon (Time)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
