Run/Row/Run

Run 800 Meters
Row 1,000 Meters
Run 800 Meters

Runs are subject to not be exact distance, and may include obstacles. 

Team – 800 run/800 run, 1,000 row/1,000 row, 800 run/800 run

All WODs, Loads and movements are subject to change 

Thrust or Bust

21-15-9
Thruster
Burpee Box Jump Over

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RX 75/53 Barbell, 24/20"
Scaled & Masters 45/33, 24/20"

Full extension is not required on box jumps. Both feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.

Team - Partner A completes the full workout, then Partner B completes the full workout.

Jump for Your Right to Lift

​​​​​​​WOD 2.5 RX Only (AND ONLY AS NEEDED)

Individual
In 5 minutes, perform:
100 Double Unders
Max Reps Ground to Overhead 135/83

Team
In 7 minutes, perform:
200 Double Unders
Max Reps Ground to Overhead 135/83

The Twenty Ones

21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

"The 42's"

With a team mate, breaking reps in anyway you desire:
"The Twenty Ones"
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups

RX
20/14# ball, 11/10' target
Chest to bar
40/25 DB
goblet lunge
goblet squats
8/7' chin over bar burpee pull ups

Scaled & Masters
Hanging Knee Raises (Style points for toes to bar)
14/10# ball, 10/9' target
Jumping Pull ups (style points for legit pull ups)
25/15 DB
goblet lunge
goblet squats
8/7' bar touch burpees, no pull ups
​​​​​​​

10 minute time limit. For every rep you don't complete add 1 second to 10 minutes. 18 minute limit for teams.

Sun, April 28, 2019 8:00 AM - 5:00 PM Eastern Standard Time
CrossFit 305
5940 NE 4th Ave, Miami, Florida, United States
CrossFit 305
CrossFit 305 is the 3rd CrossFit box established in the greater Miami area. We’ve been in the same neighborhood since 2008.

Since then, we’ve hosted some of the tri-countie’s first competitions. You may remember Fittest in Miami, Swamp Monster, Ice Monster or Battle for Biscayne.

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