Monday 22nd March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up & back)

HHBC (up)

Inchworm (back)

3mins of:

4x Shoulder Press or Push Press

4x Front Squats

4x Jack Knives (focus on snappy hips)

Part A Primer:

3mins to build to working weight for Shoulder-to-Overhead

Part B Primer (during rest b/w WODs)

3×3 Hang Power Clean

Round 1: 40-50%

Round 2: 50-60%

Round 3: 60-70%

Finisher (Optional):

50x Russian KB Swing for time

A: Freddies Revenge (Time)

5 RFT of:

5 x Shoulder to Overhead

10 x Burpees
When clock hits 15:00, then…

B: Metcon (Time)

5 RFT of:

7 x Hang Squat Cleans

7 x Over Bar Burpees

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