CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (8-8-8-8-8)

Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.

BRO – PLAY THIS!

https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n

HOLD ON (Time)

21-15-9

Russian KB Swing

Pull Ups

into…

12-9-6

American KB Swing (as able)

Pull Ups

Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls

RX – 53/35, chin over into chest to bar

RX + 70/53, chest to bar into bar MU

16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.