FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

10 x 50m Sprints (or 10s flat out cardio)

Rest as 30s b/w efforts or the time it takes to walk back to your start point.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

5 x Dips (Chair/Bench/Ring etc)

10 x Swings (Odd Object, KB, DB etc)

15 x Sit Ups

C: Metcon (No Measure)

Side Plank

4 x 40s each side