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.