Monday 21st June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
PRE-CLASS (optional)

Double Monster Walk

10x Hip Circles

10x Up-Down Dogs

into…

3×5 Tempo Bulgarian Split Squats (3-1-3-1)

*8x Rebound Tuck Jumps after each round*

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WARM UP

400m run

Spidey Lunge (up)

High Hip Bear Crawl (back)

ACTIVATION

4mins ARMRAP of:

8x Hang Power Cleans

5x Burpees

8x Front/OH Squat

5x Burpees

A: Metcon (Time)

5 RFT of:

Run 400m

10 x Front Squats

or B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**18 Min Time Cap**

C: Metcon (Time)

3 RFT of:

10 x Power Cleans

10 x Over Bar Burpees

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