FITLAB – CrossFit 3000 – CrossFit

A: Metcon (4 Rounds for time)

4 Rds of:

400m Run

15 x T2B/V-Sit Ups

15 x Alternating DB/KB Hang Snatch

Rest 60s b/w rds

B: Split Squats/Bulgarian Split Squats (5 x 5 each leg with 22X1 Tempo)

22X1 squat contains a 2s descent, 2s paused at the bottom, standing up as fast as possible, and 1s before the next rep.