Saturday 6th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

WARM UP
Cardio:

4x 100m Shuttle Runs

50-80%

Mobility:

10x Spidey Rotations

10x Tempo Push Ups (3-1-X-1)

Activation:

4min AMRAP w. empty bar:

3x Power Cleans

3x Front Squats

3x Push Press or Push Jerk

“Tommy Mac” (Modified) (Time)

2 RFT of:

12 x Burpees, 12 x Thrusters

12 x Burpees, 12 x C&J (AWOD – Power Snatch)

12 x Burpees, 12 x Push Jerks

12 x Burpees, 12 x Hang Squat Cleans

12 x Burpees, 12 x Front Squats (AWOD – OH Squat)

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