Thurdsay 20th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Monster Walk (up)

*10x Tempo Shoulder Taps

Monster Walk (back)

3min AMRAP:

5x SA KB Swings

5x SA KB Press

6x SA KB Lunges

Split Jerk Tech and Drills

A: Split Jerk (4 x 3 @ 70-75%)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12mins of the complex:

8 x Single Arm KB Swings

6 x KB Snatch

6 x Front rack KB Lunge

20 x Double Unders after each round
*1 round = the full complex complete once on both arms. All movements to be completed on one arm before moving on to next.

C: Split Squats/Bulgarian Split Squats (4 x 10)

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