CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up (No Measure)


Run 200m

1 strict pull up

2 strict push ups

3 Burpee Broad Jumps


3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press


Single Arm Dumbell Press (10-10-10-10-10)

20 Minute ALT. EMOM

Min 1 – 10 Press Right Arm

Min 2 – 10 Press Left Arm

Min 3 – 10 Hanging Knee Raise (RX+ use

Min 4 – Tension Plank

Min 5 – Rest and reset

(Score is Weight of press)


Metcon (AMRAP – Reps)

After the last rest minute of the EMOM, go directly into this and Hit it HARD!

5 Minute AMRAP

30 Burpees

30 Goblet Squats

*same DB as 1st part, should be light/medium and unbroken or close

(Score is Reps)

This is a sustained sprint – Get after it!

RX+ 10 bar muscle ups after squats