CrossFit 305, CrossFit A1A – CrossFit

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Glute Bridge (10-10-10-10-10)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitute overhead squats with front squats, goblet squats or air squats. Modify run to be able to finish each in no more than 2:30.

Strict 20 minute time limit.

Gym record is 12:05 – get after it.

Pace should be aggressive but sustainable. This is a mile and a quarter of running and 75 squats. Usually the quads and cardio will be the limiting factor on this one.

Squats should be unbroken or very close to unbroken – pick a weight that you will be able to run to and pick up immediately.

Remember, the RX weight is written for Olympic level athletes. Scale and modify accordingly.