FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

2 x Hang Snatch @ 55-60%

2 x Snatch

B: Metcon (Weight)

EMOM for 10 Mins complete

5 x Strict Press

8 x Under-grasp Bent Over Row

C: Deadlift (5 sets of 3 with 2121 Tempo @ 60%)

2121 Deadlift contains a 2s up, 1s paused at the top, 2s lower, and 1 s pause before the next rep.