FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
EMOM 12 mins:
Odd: 5 DB Thrusters
Even: 20s Bridge Hold
B: Metcon (5 Rounds for reps)
5 Rounds, each for reps of:
30s DB Thrusters
30s Rest
30s No Pushup Burpees
30s Rest
30s Row
30s Rest
Peak
A: Metcon (Weight)
EMOM 12 mins
Odd: 3 x Thrusters @70-80%
Even: 20s Bridge Hold
build weight across sets.
B: Metcon (5 Rounds for reps)
5 Rounds, each for reps of
30s Thrusters
30s Rest
30s Burpee over rower
30s Rest
30s Row
30s Rest