CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
Workout
“NCFIT S&C BASELINE II – Run” (Time)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
“NCFIT S&C BENCHMARK – Row / Squat” (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)
