Saturday 19th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
PRE-CLASS (optional)

3 Rounds:

10x Banded Lat Pulldowns

10x Face-Pulls

5x Strict Knee Raises (3-1-3-1)



Monster Walk (up)

10 Spidey Rotations

Monster Walk (back)


4min AMRAP:

100m run

5x Barbell Good Mornings

5x Back Squats

5x Lying to Standing or Lying T2B


RX weight:


Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here

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