FITLAB – CrossFit 3000 – CrossFit
A: Overhead Squat (5 x 3 with 33X1 Tempo – Can scale to Front Sqt)
33X1 squat contains a 5s descent, 5s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.
B: Metcon (Time)
My Kind of Nancy – 5 RFT of:
400m Run/60 x DU/40 x Burpees
15 x Overhead or Front Squat