Friday 9th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Banded Turtle Tag

10x Passthroughs (“RX+” Lying or Squat Passthroughs)

10x Squat Rotations

3min AMRAP:

3 Sn DeadLifts

3 Hang Sn High Pulls

3 Power Sn Balance

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Part B Primer:

3-2-1

Power Cleans (build to working weight)

Ring/Box Dips

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Part C Primer (in time remaining between B & C)

2-3 Rounds

3 Thrusters (build to working weight)

3 Pull Ups/Ring Rows

3 Burpees

A: Power Snatch (5 x 2 @ 80-85%)

B: Power Elizabeth (Time)

21 – 15 – 9 Reps for time of:

Power Cleans

Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

7 x Thrusters

7 x Pull-Ups (Rx+= 4 x R/BMU)

7 x Burpees

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