CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up
1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog
1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups
Strength
Metcon (Weight)
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
