FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
EMOM 12 Mins:
2 Dumbbell Power Cleans
1 Dumbbell Front Squat
B: Metcon (Time)
10 Rounds for Time of:
15 Air Squats
5 Box Jumps
4 Deadlifts
Peak
A: Metcon (Weight)
EMOM 12 mins:
2 Power Cleans
1 Front Squat
build weight across rounds
B: Molly Ann (Time)
10RFT:
15 Air Squats
5 Burpee Box Jumps
4 Cleans (70/50)
Cap 20 mins