FITLAB – CrossFit 3000 – CrossFit
A: Metcon (No Measure)
EMOM for 12 mins:
Min 1: 20-30s HS Hold or 5-8 Strict HSPU
Min 2: 30s Bridge practice
Min 3: Frog or Crow Stand 20s
B: Metcon (No Measure)
10 – 1 reps for Quality of:
Strict Pull-Ups/Rows
V- Sit Ups
Hand Release Push-Ups
Cossack Squats
