Saturday 15th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Banded Inchworm (up)

Banded LHBC (back)

4mins of:

8x Lat Pull-Downs

6x Pulse Push Ups

10x Goblet Squats

Primer B:

3-2-1, increase weight each round:

Front Squat

Push Ups


A: Bench Press (12 Mins to work to 5RM for the day)

B: Metcon (AMRAP – Rounds and Reps)

That Escalated Quickly…

In the 1st Minute:

1 x Front Squat (40/30kg)

1 x Push Up

1 x Lunge

In the 2nd Minute

2 x Front Squat (40/30kg)

2 x Push Up

2 x Lunges

etc etc for 18 Mins.

If you fall behind continue as an

18 min AMRAP.

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