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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 Goblet Lunges (53/35)

30 Perfect Push-ups

400m Run

30 Perfect Push-ups

40 Goblet Lunges

50 Box Jump + Step-Down

400m Run

(Score is Time)

Challenge of the Week!

Metcon (Distance)

Max Handstand Hold (No wall)

Score is total time in seconds