FitLab – CrossFit 3000 – CrossFit

Base

A: Deadlift (5 x 3 @75%)

Rest 1:30 between sets

B: Metcon (4 Rounds for reps)

2 Rounds of:

0:00 – 5:00:

800m Bike

then AMRAP of:

14 RKBS

7 No Pushup Burpees

5:00 – 7:00: REST

7:00 – 12:00:

500m/450m Row

then AMRAP of:

7 Box Pushups

14 Lunges

12:00 – 14:00: REST, then repeat from the top
Record scores for each AMRAP (4 scores)

Peak

A: Snatch (5 x 3 @75%)

all sets at 75%, rest 1:30 between sets

B: Metcon (4 Rounds for reps)

2 Rounds of:

0:00 – 5:00:

400m Run

then AMRAP of:

14 AKBS

7 Burpee Box Jump Overs

5:00 – 7:00: REST

7:00 – 12:00:

500m/450m Row

then AMRAP of:

7 Hand Release Pushups

14 Jumping Lunges

12:00 – 14:00: REST, then repeat from the top
Record scores for each AMRAP (4 scores)