Thursday 13th May

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
TABATA Row:

Starting at 60%, increase intensity by 10% each round, dropping to a steady pace during ‘rest’.

Part B Primer:

3 rounds to build up to working weight & pace:

5x Thrusters

5x Front Squats

5x Push Press

10 DU/SU

A: Metcon (5 Rounds for distance)

5 x 1 min Row for Max Distance

Rest approx 90s b/w rds

B: Metcon (AMRAP – Rounds and Reps)

Handle With Care

Complete AMRAP in 15 mins of:

30 x Double-Unders

15 x Thrusters

30 Double-Unders

12 x Front Squats

30 Double-Unders

9 x Push Press

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