Tuesday 17th Dec

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**

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