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CrossFit A1A, CrossFit 305 – CrossFit
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
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