Thursday 18th March

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
CARDIO:

200m Run

MOBILITY:

10x Hip circles

Contraband Prisoner Walk (up)

Front or OH Pulse Lunges (back)

PRIMER:

3×5 Tempo Front Squats (3-1-X-1)

Round 1: Empty Bar

Round 2: 30-40% 1rm

Round 3: 50-60% 1rm (around working weight)

A: Front Squat (5 x Reps E2MOM for 6 sets )

**Can be from Floor or Rack**

B: Metcon (Time)

One At A Time – For time:

30 x Burpee Box Jump Overs

30 x Power Clean and Jerks

30 x Burpee Box Jump Overs

Primer:

3×3 Power Clean & Jerk

Build to working weight (around Grace)

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