AnnouncementsTuesday 5th Nov - 8 & 9am WODs only for Melbourne Cup Public Holiday! FITLAB - CrossFit 3000 - CrossFitA: Metcon (Weight)5 Rds of: 2 x High Hang Power Snatch…

AnnouncementsTuesday 5th Nov - 8 & 9am WODs only for Melbourne Cup Public Holiday! FITLAB - CrossFit 3000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 12 Mins…

FITLAB - CrossFit 3000 - CrossFitA: Metcon (Weight)E2MOM for 10 mins: 5 x Strict Press 8 x Strict Pull-UpsB: Clean and Jerk (3 x 3 @ 75%)C: Metcon (Time)15 -…

FITLAB - CrossFit 3000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 12 mins of: 30 x DU 12 x T2B/T2R 12 x Box Jumps (High)B: Metcon (Time)4…

FITLAB - CrossFit 3000 - GymnasticsActivationA) 3x10 Banded Press *Hold 30s after each set B) 3x10 Lying Passthroughs *30s Super hold after each setStrengthA) 4 Laps of Scorpion Kicks *10x…

FITLAB - CrossFit 3000 - CrossFitA: Power Snatch (3 x 2 @ 80%)B: Metcon (Time)'Halftime' - For time: 30 - 20 - 10 reps of: Dumbell Hang Power Snatch Wallballs…

FITLAB - CrossFit 3000 - CrossFitMetcon (Time)For time: 400m Run 15 x Power Clean & Jerk 400m Run 40 x C2B Pull-Ups 400m Run 40 x Alternating Pistols 400m Run…

FITLAB - CrossFit 3000 - CrossFitA: Bench Press (3 - 3 - 3 - 3 - 3)B: Back Squat (6 - 6 - 6 - 6)C: Metcon (Time)21 - 15…

FITLAB - CrossFit 3000 - CrossFitA: Hang Clean (5 - 4 - 3 - 3 - 2 - 2)B: Metcon (4 Rounds for time)Every 4 Minutes for 5 Rounds: 200m…

FITLAB - CrossFit 3000 - CrossFitA: Muscle-Up Practice & Progressions (AMRAP - Reps)10 MinsB: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 15 mins of: 10 x Pistols 20 x…