CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows
*Increase weight every other round. Work up to and past your workout weight.
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
