FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
In 12 mins, build to max load of:
1 DB Deadlift
1 DB Hang Power Clean
1 DB Front Squat
1 DB Shoulder to overhead
B: Metcon (Time)
For time:
Synchro, in pairs:
Buy in: 600m Run together
Then:
14 Rounds of:
3 DB Deadlift
3 DB Hang Power Cleans
3 DB Front Squats
3 DB S2O
Then:
By out: 600m Run together
Rounds completed as IGYG. (7 rounds each)
Peak
A: Metcon (Weight)
In 12 mins find max load of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
B: Metcon (Time)
In pairs:
Buy in: 600m Run together
14 Rounds of: (7 each)
3 Deadlift
3 Hang Power Cleans
3 Front Squats
3 S2O
Then
By out: 600m Run together
Rounds completed as IGYG (7 rounds each)