FITLAB – CrossFit 3000 – CrossFit

A1: Z Press (5 x 5 Each Arm (or 5 x 5 Double Arm))

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

A2: Metcon (No Measure)

Weighted Cossacks

5 x 10 (5 each leg)

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Sqt Cleans/Med Ball Cleans

Push-Ups

C: Metcon (Time)

10 – 1 Reps for time of:

Push Press (alternate legs each round)

Split Squats (alternate legs each round)