CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 easy

3 ROUNDS…

10 push ups

10 squats

10 Sit Ups

Workout

KAMIKAZE (Time)

Row 1000/800 meters

Run 800 meters

100 double unders

200 meter farmers carry

4 rope climbs

50 meter sled push

4 rope climbs

200 meter farmers carry

100 double unders

Run 800 meters

Row 1000/800 meters

40 minute time cap – pace wisely.

Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted

RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled

RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)