Monday 17th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster

10x Spidey Rotations

10x Up-Down Dogs

5mins Running Clock:

200m Run/Row/Ride


Amrap of

10x DU/SU

7x Front Squats

7x Push Press

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10mins of:

20/15 cal Row or 15/12 cal Bike

40 x Double-unders

B: Metcon (Time)

5 RFT of:

10 x Clusters

400m Run/500m Row

*Moderate weight on bar

C: Z Press (4 x 8/10 reps)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

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