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.