Wednesday 23rd June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
400m Run

Double Monster Walk


4min AMRAP of:

6/6 Single Arm KB Strict Press

6/6 Single Arm Ring Row

8 Kipping Swings

10 Air Squats

A: Shoulder Press (15 mins to work to a 3RM for the Day)

B: Metcon (AMRAP – Rounds and Reps)

With a 15 min clock,

Run 800m, then in remaining time,

Complete AMRAP of:

  4 x Strict HSPU

  8 x Pull-ups

  12 x Goblet Squats

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