Thursday 10th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
5min running clock:

90s cardio of choice

into AMRAP for remaining time:

7x SA KB row (L)

7x SA KB swing (L)

7x FR KB lunges (L)

*repeat on right

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

or B: Metcon (Time)

No Equipment Helen

3 RFT of:

400m Run

21 x OO Swings

24 x OO Rows

C: Metcon (Weight)

Tempo Deadlifts

5 x 5 with 3131 Tempo

3131 Deadlift contains a 3s up, 1s paused at the top, 3s lower, and 1 s pause before the next rep.

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