FITLAB – CrossFit 3000 – CrossFit
A: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
or B: Metcon (Time)
No Equipment Helen
3 RFT of:
400m Run
21 x OO Swings
24 x OO Rows
C: Metcon (Weight)
Tempo Deadlifts
5 x 5 with 3131 Tempo
3131 Deadlift contains a 3s up, 1s paused at the top, 3s lower, and 1 s pause before the next rep.