CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Step Ups

8 DBL DB Deadlifts

6 Squats*

4 Strict Presses

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 12 Alt. DB Box Step-ups (35/25)

MIN 2 – 12 Seated DB Arnold Press

MIN 3 – :45 Plank

(Score is Weight)

Workout

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups