FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
For weight:
10, 8, 6, 4, 2 of Bench Press (bw/.75%bw)
100m Run between each set.
same weight throughout for the bench press.
B: Metcon (4 Rounds for reps)
EMOM 16:
1st Min: 40s Cal Bike
2nd Min: 40s FR Carry
3rd Min: 40s skipping
4th Min: 40s Farmers Carry
Peak
A: Metcon (Weight)
For weight:
10, 8, 6, 4, 2 of Bench Press (bw/.75%bw)
100m Run between each set.
same weight throughout for the bench press.
B: Metcon (4 Rounds for reps)
EMOM 16:
1st Min: 15/11 Cal Bike
2nd Min: 40s FR Carry (24/16)
3rd Min: 60 Double Unders
4th Min: 40s Farmers Carry (32/24)