CrossFit 305, CrossFit A1A – CrossFit
All Heroes Must Rise (Time)
Run 800 meters
Row 800/1,000 meters
Run 400 meters
Bear crawl 100 yards (6 x 50′)
Run 200 meters
4 rope climbs, 12′
Run 800 meters
Lunge 100 yards (6 x 50′)
Run 400 meters
Long Jump Burpee 50 yards (3 x 50′)
Run 200 meters
50 Wall Balls
Run 400 meters
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RX+ Damper set at 6/7 on rower, +100/180 sled push in place of bear crawl, legless rope climb 12′, lunge with 45/25# plate, 100 wall balls
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No time limit.
Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.
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