Friday 18th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
PRE-CLASS (optional)

3rounds:

10x Lying Passthroughs

10x Banded Pause Face Pulls

5/5x Single Arm Ring Row (3-1-3-1)

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WARM UP

Double Monster Walk (up & back)

Inchworms (up)

LHBC (back)

into…

4min AMRAP of:

5x BOR (3-0-X-1)

5x Front Squats

5x Strict or Push Press

A: Push Jerk (2 – 2 – 2 – 2 – 2)

B: Back Squat (5 x 3 @ 80-85%)

C1: Bent Over Row (5 x 8)

Can also be done as Seal Row

C2: Metcon (No Measure)

Strict Pull-Ups with 4s lower

5 x 5

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