Tuesday 14th Jan

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

3 x Deadlifts (Medium)

3 x Toes to Bar

3 x Calorie Row/Air Dyne

6 x Deadlifts (Medium)

6 x Toes to Bar

6 x Calorie Row/Air Dyne

9, 9, 9 etc

B: Metcon (Time)

5 RFT of:

250m Row or Ski (500m Bike)

21 x Russian KB Swings (Heavy)

15 x Push-Ups (Rx+ = Ring Dips)

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