Thursday 15th April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
TABATA:

Row/Ride

1&5: 60%

2&6: 70%

3&7: 80%

4&8: 90%

*”rest” pace at 50%*

Primer (B):

3 rounds, building to working weight:

3x Front Squat

3x Push Jerk

5x Cal Row/Ride

*rest 30s*

A: 4 x 1 Min Row for Cal (4 Rounds for calories)

4 x 60 sec max effort row intervals for calories. Rest 90s between efforts.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

10 x Front Squats

10 x Push Jerk

21/15 Cal Row

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