FITLAB - CrossFit 3000 - Olympic LiftingA: 2 Position Snatch (2 Sets @ 77%, 2 Sets @ 81%)1 x From Floor 1 x From Above KneeB: Snatch Pull (5 x…

FITLAB - CrossFit 3000 - CrossFitMetcon (AMRAP - Rounds and Reps)Complete AMRAP in 30 minutes of: 500-m row/400m Run, and 3 rounds of Strict Cindy1 round of Strict Cindy is:…

FITLAB - CrossFit 3000 - CrossFitA: Back Squat (5 x 5 @ 85-90 of 5RM)B: Metcon (Time)6 RFT of: 10 x Front Squats (Light) 8 x Strict HSPU 200m Run

FITLAB - CrossFit 3000 - Olympic LiftingA: Muscle Snatch (5/65%, 2 x 4 @ 70%, 3/75%)B: 2 Position Clean (2 x 2 @ 77%, 2 x 2 @ 81%)1 x…

FITLAB - CrossFit 3000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 10 minutes of: 3 x Burpee Box Jump-Overs 3 x Deadlifts (Light-Medium) 6 x Burpee Box…

FITLAB - CrossFit 3000 - Olympic LiftingA: Power Clean + Clean (4 Sets @ 75%)B: Snatch Balance (3/70%, 2 x 3 @ 75%, 2 x 3 @ 80%)C: Push Press…

FITLAB - CrossFit 3000 - CrossFitA: 3-Position Snatch (Twice through, each 2:00 for 5 rounds)1 x High Hang Snatch 1 x Hang Snatch 1 x SnatchB: Metcon (Time)For time: 10…

FITLAB - CrossFit 3000 - Olympic LiftingA: Power Snatch + Snatch (4 x 2 @ 77%)B: Split Jerk (5 x 2 @ 80%)C: Clean Pull (5 x 4 @ 98%)D:…

FITLAB - CrossFit 3000 - CrossFitMetcon (5 Rounds for reps)'Tri Sprint Intervals' 5 rounds of 4 minutes each of: 30/20 Calorie Row 20/14 Cal Air Dyne AMRepAP in remaining time…

AnnouncementsMonday January 27th - we will be running 8 & 9am WODs only due to Public Holiday. FITLAB - CrossFit 3000 - CrossFitA: Push Press (3 - 3 - 3…