Friday 19th Feb

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (7 Rounds for reps)

7 RFT of: Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 x Russian KB Swings for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 swings before starting the next round. Reset the rower prior to each round.

B: Metcon (Time)

3 RFT of:

30 x Pull-ups

40 x Push-ups

50 x Squats

60 x Double Unders
Scale to: 20/30/40/50 or 10/20/30/40

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