CrossFit 305, CrossFit A1A – CrossFit
Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
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