Friday 21st May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Turtle Tag

10x Spidey Rotations

3min AMRAP:

6x Strict Knee Raises (3-1-1-1)

8x Front Squats

100m Run

A: Metcon (Time)

For time:

5 – 4 – 3 – 2 – 1 Rope Climbs

200m Run between each round

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10mins of:

10 x Hang Power Cleans

10 x T2B

10 x Burpees

C: Metcon (No Measure)

4 x 30s Hollow Holds

(Rx+ = 4 x 30s Handstand Holds)

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