Wednesday 9th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
200m run, or 90s DU/cardio equivalent

10x Spidey Rotations

10x Inchworm Pushups

10x Up-down Dogs

4min AMRAP of:

5x Front Squat

5x Push Press/Jerk

20x DU/SU

Primer:

3 rounds building to working weight

3x Power Clean & Jerk

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

Complete AMRAP in 20 mins of:

200m Run

7 x Power Clean & Jerks

40 Double-Unders

Metcon (No Measure)

Optional Finisher:
Superset

3 rounds:

12x Hip Thrusts

8/8x Front Rack Walking or Back Step Lunges

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