FitLab – CrossFit 3000 – CrossFit
Base
A1: Bench Press (6, 4, 2, 6, 4, 2)
Wave load… increase load each set, with the second wave of 6, 4, 2 heavier than the first.
A2: Box Pushups (5 reps after each set of bench press)
B: 2k Row (Time)
Max Effort 2k Row
Compare to November 11
C: Walk (400m )
Peak
A1: Bench Press (6, 4, 2, 6, 4, 2)
Wave load… increase load each set, with the second wave of 6, 4, 2 heavier than the first.
B: 2k Row (Time)
Max Effort 2k Row
Compare to November 11