FITLAB - CrossFit 3000 - GymnasticsWARM UPDodge the StickACTIVATION2 ROUNDS: 8 Banded Pull-Downs 8 Banded C.G RowSTRENGTH3 ROUNDS: Min 1: 10 BOR (2-0-X-1) Min 2: Feet Elevated RR (2-0-0-0) Min…

FITLAB - CrossFit 3000 - CrossFitA: Paused Front Squat (5 x 3 with 2' pause for each rep.)B: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 15 mins of: 20…

FITLAB - CrossFit 3000 - Olympic LiftingA: Snatch (Heavy Single)B: Clean and Jerk (Heavy Single)C: Back Squat (5 x 4 @ 85%)

FITLAB - CrossFit 3000 - Olympic LiftingA: Snatch (2 x 2 @ 75%, 3 x 1 @ 80%)B: Snatch Pull from Deficit (5 x 5 @ 90%(of snatch))Only use deficit…

FITLAB - CrossFit 3000 - CrossFitA: Trevor (Time)In a Team of Four, complete: 300 x Pull-Ups 400 x Push-Ups 500 x Sit-Ups 600 x Air Squats In a team of four,…

FITLAB - CrossFit 3000 - CrossFitA: Muscle-Up Practice & Progressions (AMRAP - Reps)15 MinsB: Metcon (Time)Pay the Man - 4 RFT of: Run 200 m 40 x Walking Lunges (Rx+…

FITLAB - CrossFit 3000 - Olympic LiftingA: Clean and Jerk (2 x 2 @ 75%, 3 x 1 @ 80%)B: Snatch Grip Deadlift (5 x.4 @ 110%(of Snatch))C: Front Squat…

FITLAB - CrossFit 3000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Complete AMRAP in 7 mins of: 7 x Squat Cleans 7 x Strict Ring DipsB: Metcon (AMRAP - Rounds…

FITLAB - CrossFit 3000 - Olympic LiftingA: Hang Clean (2 x 3 @ 73%, 2 x 2 @75%)B: Snatch Balance (3 x 3 @ 78%, 2 x 2 @ 82%)Use…

FITLAB - CrossFit 3000 - CrossFitA: Back Squat (3 - 3 - 3 - 3 - 3 - 3 )Complete 2 x Rope Climbs b/w setsB: Metcon (Time)3 Rounds, for…