CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
50m Shuttle Run
5 Burpee
10 Arm Haulers
10 Tuck-ups
5 Broad Jumps
Strength
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 10 Box Dips
Min 2 – 12 Rolling Tricep Extensions
MIN 3 – MAX Unbroken Push-ups
Score is total Push-ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
100m Run
5 Wall Walks
100m Run
20 Alt. V-ups
