Thursday 16th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Burden Runs – For total time:

4 x 200m Weighted Runs

Rest 60s b/w efforts
Use a medball, weighted bag, sand bag etc – not more than 15kg

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

100m Run / 30 x DU

20 x Sit Ups

10 x Over Object Burpees

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