FitLab – CrossFit 3000 – CrossFit
Base
A: Dual KB Front Rack Squat (6 x 3 @22X1. )
two kb’s at your chest, elbows down
A: Metcon (5 Rounds for reps)
5 Rounds, each for time of:
21 Air Squats
6 Rope Lying to Standing
Max cal row in remaining time
Rest 1 min between rounds.
score is cal row each round.
Peak
A: Front Squat (6 x 3 @22X1)
rope climb practice between sets.
B: Metcon (5 Rounds for calories)
Every 3 mins for 5 rounds:
21 Wall Balls (unbroken)
3 Rope Climbs
Max Cal Row
Rest 1 min between rounds.
score is cal row at each set.