CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.


Overhead Squat (10-10-10-10-10)

Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.

Check your ego at the door.


Metcon (Time)


200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat/front squat

15 HSPU/push ups

400m Run

15 HSPU/push ups

15 Overhead Squat/front squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

RX = 65/45, front squat, push ups

RX+ = 95/65, OHS, HSPU

If you can’t run, Row or ski 400 or bike 800

Optional Cool Down

Warm-up (No Measure)

Abstober #ABSTOBER 22 is NOW!

👻4 rounds for quality of:

👨‍🎤22 Rotational push up plank K2E

🎯22 Elbow plank kick backs