FitLab – CrossFit 3000 – CrossFit
Base
A1: Goblet Squat (5, 5, 5, 5)
A2: Banded Pull Aparts (15 reps between sets of squats)
palms facing up, pull band to chest.
B: Metcon (Time)
10 Rounds for time of:
5 Dumbbell Thrusters
5 Ring Rows
30 Singles Unders
20 min cap
Peak
A1: Back Squat (3, 3, 3, 3)
@80% of 1RM
A2: Banded Pull Aparts (15 reps between sets of squats)
palms facing up, pull band to chest.
B: Metcon (Time)
10 Rounds for time of:
5 Thrusters (50kg/35kg)
5 Pullups (RX+ C2B)
20 Double Unders
20 min cap