FITLAB – CrossFit 3000 – CrossFit
A: Metcon (Time)
50 – 40 – 30 – 20 – 10 reps for time of:
Wall-ball shots
Double Unders
B1: Bench Press (5 – 5 – 5 – 5 – 5)
B2: Bent Over Row (5 – 5 – 5 – 5 – 5)
C: Metcon (No Measure)
Single Arm Ring Rows
5 x 5 each arm – 2 sec lower each rep
