Thursday 24th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
Double Monster Walk

90s Wall Sit

10x Plated Squats (hip & ankle mobility)

10x Up-Down Dogs

3min AMRAP w. BB:

4x Shoulder or Push Press

4x Front Squat

4x Dead Lift

A: Split Jerk (12 mins to find 2RM for the day)

B: Back Squat (4 x 5 @ 85-90% of 5RM)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Hang Power Cleans

5 x Push Jerk

5 x Front Squats

5 x Deadlift

(Rx+= Dumbbells)

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