CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 7 minutes

3 Burpees

5 Cal Row

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (Time)

800m run

3 rounds

15/12 Cal Row

12 Back Rack Reverse Lunges (115/75)

800m run

(Score is Total time)