FITLAB – CrossFit 3000 – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10 mins of:
12 x Alternating Pistols
12 x Mountian Climber Crossovers
15s L Sit
B: Metcon (Weight)
Tempo Squats
Front, Back, OHS or OO Squats
5 x 5 with each rep tempo of: 55×1
55X1 squat contains a 5s descent, 5s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.