Friday 2nd July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster Walk (up and back)

Squat Rotations (against wall)

3min BB Complex:

3x High-Hang High Pulls

3x High-Hang Power Snatches

3x Power Snatch Balance

3x OHS


Part B Primer:

3 rounds to build to working weight :

3x Thrusters

3x Hang Power Cleans

3x Burpees

*Rest 1min (increase weight on bar during rest)

A: High-Hang Snatch (EMOM for 6 Mins – 3 x High Hang Snatch)

B: Metcon (AMRAP – Rounds and Reps)

3 Rounds, of 5 Min AMRAP of:

9 x Thrusters

6 x Hang Power Cleans

6 x Over Bar Burpees

Rest 2 mins b/w round

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