Saturday 3rd July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run

Spidey Lunges (up)

Prisoner Walk (back)

60s Weighted Wall Sit

South Melbourne’s Quickest Draw


1&5: Strict or Push Press

2&6: Clean Pull

3&7: Hang Clean

4&8: Front Squat

A: Squat Clean (12 mins to work to a 2RM for the Day)

B: Turns (Time)

5 RFT of:

15 x Push Press

21 x Front Squats

400m Run

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