Thursday 1st April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m Run

Monster Walk – up (switch half way)

Banded Prisoner Walk – down

TABATA:

1&5 – Mountain Climbers

2&6 – Plank Hold

3&7 – Passthroughs or B.N SN Press

4&8 – Front/OH Squat

Part B Primer:

4-4-4

Squat Cleans or OHS

Burpees

*increase to working weight through 3 rounds*

A: Front Squat (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

5 RFT of:

400m Run/500m Row

15 x Squat Cleans

or C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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