FITLAB – CrossFit 3000 – CrossFit
A: Back Squat (5 x 5 @ 60-65% with Tempo 31×1)
31X1 squat contains a 3s descent, 1s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.
B: Metcon (No Measure)
21 – 15 – 9 reps for time of:
Hang Squat Cleans (Light)
Push Ups (Rx + = Ring Dips)
