FitLab – CrossFit 3000 – CrossFit
Base
A: Deadlift (5 x 3 @75%)
Rest 1:30 between sets
B: Metcon (4 Rounds for reps)
2 Rounds of:
0:00 – 5:00:
800m Bike
then AMRAP of:
14 RKBS
7 No Pushup Burpees
5:00 – 7:00: REST
7:00 – 12:00:
500m/450m Row
then AMRAP of:
7 Box Pushups
14 Lunges
12:00 – 14:00: REST, then repeat from the top
Record scores for each AMRAP (4 scores)
Peak
A: Snatch (5 x 3 @75%)
all sets at 75%, rest 1:30 between sets
B: Metcon (4 Rounds for reps)
2 Rounds of:
0:00 – 5:00:
400m Run
then AMRAP of:
14 AKBS
7 Burpee Box Jump Overs
5:00 – 7:00: REST
7:00 – 12:00:
500m/450m Row
then AMRAP of:
7 Hand Release Pushups
14 Jumping Lunges
12:00 – 14:00: REST, then repeat from the top
Record scores for each AMRAP (4 scores)