Thursday 22nd April

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
90s Unbroken DU/SU

*3 burpees when break*

10x Spidey or Hip rotations (ea side)

4min AMRAP:

9x Cal Row

6x Goblet Squats

6x Pulse Push Ups

A: Metcon (Time)

Quarterfinal Test 3

For time:

120 Wall-ball shots

120-cal. Row

or B: Metcon (Time)

50-40-30-20-10 reps for time of:

Wall balls

Double-Unders

C: Bench Press (4 x 3 @ 80%)

Looking for speed off the chest!

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