CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
Metcon (2 Rounds for reps)
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
