CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3 rounds:
P1 —> Row for Cals (increase pace every time on the bike)
P2 —> KB Complex*
3 KB Deadlifts
3 KB Swings
3 KB Hang Power Clean
3 KB 2 Arm Press
3 Goblet Squats
3 KB Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Row
40 Hang DB Snatch (50/35)|(35/20)
(20 per side, alternate as needed)
-Rest 2:00 b/t Sets-
RX+ = 53/35 KB Snatch, 20 per side
