FitLab – CrossFit 3000 – CrossFit
A: Metcon (Time)
For total time:
30, 20, 10:
DB Clusters
– 20 Ring Rows between each set (including set of 10)
Rest 1 min
400m Run
Then 3 Rounds of:
30 DB Thrusters
30 Jumping Pullups
Rest 1 Min
200m Run
Then 2 rounds of:
30 Wall Balls
30 Situps
100m Run
All reps completed as a team of 2, as IGYG.
Runs to be performed together
A: Metcon (Time)
For total time:
30, 20, 10 reps of:
Clusters (50kg/35kg)
8 Rope Climbs between each set (including set of 10)
Rest 1 min
400m Run together
Then 3 Rounds of:
30 Thrusters (40/30)
30 Pullups
Rest 1 Min
200m Run together
Then 2 rounds of:
30 Wall Balls
30 Toes to Bar
100m Run together
All reps to be completed in a team of 2, as IGYG.
Runs to be performed together.