FitLab – CrossFit 3000 – CrossFit
Base
A: Ring Rows (Build to 8RM @3011)
B: Metcon (Time)
3 Rounds for time of:
400m Run or 800m Bike
21 RKBS
12 Ring Rows
Accessory
C: Russian Twists with Partner (4 x 20 each)
Peak
A: Pull-ups (Build to 3RM in 10 mins )
A: Weighted Pull-ups (Build to 3RM in 10 mins )
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX Weight:
24/16 AKBS