CrossFit 305, CrossFit A1A – CrossFit

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MINUTE 1 – Max Wall balls

MINUTE 2 – Max Toes to bar

MINUTE 3 – Max Sit Ups

MINUTE 4- Max Box Jumps

MINUTE 5 – Max Down & Up

MINUTE 6 – Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.


Scaled – 12/8 pounds or less, knee raises or V ups, 16/12 or lower box

RX – 14/10, 24/20″

RX + 20/14, 24/20″


Down & Up is a burpee with no push up. Kick back to a plank, staying ridgid, then jump back, stand up and jump with hands over head.