Wednesday 9th Dec

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (5 x 3 with 1 sec pause in bottom)

B: Metcon (Time)

For time:

800m Run

21 x Front Squats (Medium/Heavy)

7 x Rope Climbs

400m Run

15 x Front Squats

5 x Rope Climbs

200m Run

9 x Front Squats

3 x Rope Climbs
Rope Climb Sub = 2 x Pull-Ups + 2 T2B per climb)

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