Thursday 23rd April

FITLAB – CrossFit 3000 – CrossFit

A1: Metcon (Weight)

Barbell or DB – 5 Rounds of:

10 x Tempo Deadlift (3131)

8 x Hang Squat Cleans

6 x Tempo Front Squats (3131)

4 x Push Jerk

2 x Split Jerk
3131 contains a 3s up, 1s paused at the top, 3s lower, and 1s pause before the next rep.

or A2: Metcon (Weight)

KB Option – 5 rds each arm

8 x Swings

6 x Cleans

4 x Front Rack Squats

3 x Push Press

2 x Split Jerk

B: Overhead Squat (5 x 5 Tempo 3131)

3131 contains a 3s up, 1s paused at the top, 3s lower, and 1s pause before the next rep.

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