CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
5 KB Deadlift + Up Down*
10 Ring Row Scap Retractions
5/5 Ring Row
10 Plank Jacks
Strength
Metcon (Weight)
3 SETS
10 DB Renegade Row
1:00 Plank Hold
-1:30 Rest b/t Sets-
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double Unders
MIN 2 – :45 MAX Ring Rows
MIN 3 – :45 MAX RKBS (53/35)
