Friday 21st Feb

FITLAB – CrossFit 3000 – CrossFit

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

15 Mins

B: Metcon (Time)

Pay the Man – 4 RFT of:

Run 200 m

40 x Walking Lunges

(Rx+ = Sandbag or Deadball)

C: Metcon (No Measure)

Steve’s Surprise

5 Rounds of:

20s Max Effort Air Dyne, into

30s Plank Hold

Rest 1 min

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