CrossFit 305, CrossFit A1A – CrossFit

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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

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



No time limit.

Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.