FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 rds for Quality

10 x Plank Shoulder Touches

10 x Cossacks

B1: Metcon (AMRAP – Rounds and Reps)

‘Handful’

Complete AMRAP in 20 mins of:

10 x Strict Pull-ups

20 x Hand Release Push-ups

30 x AbMat Sit-ups

or B2: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

5 x Strict Pull-ups

10 x Hand Release Push-ups

15 x AbMat Sit-ups