CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

10 minute AMRAP @ warm up pace:

Run or Row 800m

into…

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge

10 Push Ups

5 Strict Pull Ups

Do not repeat row or run, go back to jumping jacks. Warm up pace!

Grab a bar.

Spend 10 minutes lined up with coach instructed technique drills.

Be patient, get better, then go faster because your technique is great.

Workout

END TO END BURNERS (Time)

5 ROUNDS FOR TIME OF:

10 Power Clean (115/75) (95/63)

10 Shoulder to Overhead

Run 200 meters

(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.