FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
5: Rounds of:
8 DB/Barbell Hang Snatch
8 No Pushup Burpees over Bar
Rest 30s between rounds
B: Metcon (Weight)
5 Rounds of:
8 DB/Barbell Hang Power Cleans
8 Box Jumps overs (lateral jumps)
Rest 30s between rounds.
C: Split Jerk (5 sets of 2)
Peak
A: Metcon (Weight)
5: Rounds of:
8 Hang Snatch
8 Burpees over Bar
Rest 30s between rounds
B: Metcon (5 Rounds for time)
5 Rounds of:
8 Hang Power Cleans
8 Box Jumps overs (lateral jumps)
Rest 30s between rounds.
each round AFAP