FitLab – CrossFit 3000 – CrossFit
Base
A1: Deadlift (10, 8, 6, 10, 8, 6)
wave load. Second wave of 10, 8, 6 to be tougher than the first wave.
A2: Broad Jumps (4 reps between sets of deadlifts)
Two foot take off, two foot landing, explode through the hips
B: Metcon (4 Rounds for time)
4 Rounds
Run 400m
75 Single Unders
20 RKBS
10 No Pushup Burpees
Rest 1 Minute
Peak
A1: Deadlift (10, 8, 6, 10, 8, 6)
wave load. Second wave of 10, 8, 6 to be tougher than the first wave.
A2: Broad Jumps (4 reps between sets of deadlifts)
Two foot take off, two foot landing, explode through the hips
B: Metcon (4 Rounds for time)
4 Rounds
Run 400m
50 Double Unders
20 RKBS (32/24kg)
10 Burpees to 30cm target
Rest 1 Minute