Saturday 27th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
250m Row/400m ride

Monster (up & back)

60s Wall Sit

4min AMRAP

8 reps of each:

Barbell Goodmornings

Ring Rows

Front Squats

Kipping Swings

Warm-up (No Measure)

Build to working weight over 3 rounds of:

2x Deadlifts

1x Power Clean

2x Front Squats

Metcon (Time)


15 – 12 – 9 – 6 – 3 reps for time of:



Front Squats


Run 200m b/w each Round
Scale volume by removing Round of 15s.

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