Thursday 1st July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
10x Spidey Rotations

10x Squat Rotations (against wall if needed)

Tabata Row/Ride/Ski:

Starting @ 60%, increase each round by 10%, dropping to “rest” pace between.

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Part B Primer:

5-4-3

Burpees

T2B

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 (Time)

1 – 10 Reps for time of:

Burpees to 6′ Target

T2B

C: Close Grip Bench Press (5 – 5 – 5 – 3 – 3 – 3 )

Controlled 2s lower, explode up

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