FITLAB – CrossFit 3000 – CrossFit
A: Metcon (Weight)
5 Rds of:
1 x Hang Snatch
1 x Snatch
1 x Overhead Squat
B: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP of:
9 x Hang Power Cleans
12 x Push-Ups
15 x Deadlifts
or C: Metcon (Time)
AWOD – For time:
9 – 7 – 5 Bar Muscle-ups
21- 15 – 9 Deadlifts
**12 Min Cap**
