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Friday Jan 7

January 6, 2022

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.

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