Saturday 5th Sep

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a running 22:00 Clock:

Mins 0 – 5, complete AMRAP of:

5 x Power Cleans

4 x Front Squats

3 x Shoulder to Overhead

Rest 3 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Mins 8 – 15, complete AMRAP of:

7 x Pull-ups/14 x Rows

7 x DB Thruster

14 x Russian Swings

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Mins 15 – 22, complete AMRAP of:

15/11 Cal Row or 200m Run

7 x Burpee Over Rower/DB

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