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.