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)