FitLab – CrossFit 3000 – CrossFit
Base
A: Goblet Squat (Build to 5RM)
B: Metcon (4 Rounds for time)
4 Rounds, each for time of:
12 Goblet Squat
10 Ring Rows
8 No Pushup Burpees
Rest 1:1
Aim to go unbroken for each set.
Rest for how long it takes you to do a round. E.g. work 1:30, rest 1:30
Peak
A: Thruster (3, 3, 3, 3, 3)
Build to a heavy triple for the day
B: Metcon (4 Rounds for time)
4 Rounds:
15 Thruster (moderate)
12 Pullups (RX+ C2B)
8 Burpees over the bar
Rest 1:1
Aim to go unbroken for each set.
Rest for how long it takes you to do a round. E.g. work 1:30, rest 1:30