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

Accessory

C: Russian Twists with Partner (4 x 20 each)