FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (5 Rounds for time)
5 Rounds, each for time of:
Run 200m/Row 200/250m
Bike 12/9 Cal
100 Single Unders
1 Min Rest
* 23 min cap
B: Metcon (No Measure)
4 Rounds:
10 Hollow Rocks
10s Side plank left
10s Side plank right
10 Superman Rocks
1 min rest.
Peak
A: Metcon (5 Rounds for time)
5 Rounds of:
Run 200m/Row 200/250
Bike 15/10 Cal
50 DU’s
1 Min Rest
B: Metcon (No Measure)
4 Rounds:
10 Hollow Rocks
10 Side Hollow Rocks left
10 Side Hollow Rocks right
10 Superman Rocks
1 min rest.