CrossFit 305, CrossFit A1A – CrossFit
Back Squat (10-10-10-10-10)
Alternating EMOM with 1 or 2 rope climbs
Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
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