CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row/Ski/Run (mix it up, your choice)

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Ring Rows or 5 strict pull ups

10 KB DL

10 Alt Step Ups

10 Nurpees (no push up burpee)

Workout

Metcon (AMRAP – Rounds)

DEATH BY (7:00 Cap)….

5 Russian KB Swings (70/53)|(53/35)

-Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Burpee Box Overs (20)

-Reps increase by 4 every minute. 4-8-12…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

2 or 3 Strict Pull-Ups (C2B Optional)

-Reps increase by 2 or 3 every minute. 3-6-9-12 or 2-4-6-8…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

Count total completed rounds

Optional Finisher

Metcon (Time)

FOR TIME

“The Booty Builder”

1000 foot Walking Lunge (use a 50 foot course, go out and back 10 times)

(Score is Time)