FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Time)
In Pairs:
4 Rounds for time of:
Run 400m (together)
20 synchro Air Squats
15 Synchro RKBS
then:
100 Reps of “X”
X =
100 Lying Leg Raise
100 Box Jump Overs
100 DB Snatch
100 cal row
After your team completes 100 reps of “X,” go back to the 400m run, wall balls, and KBS, then complete another 100 reps of X.
Workout concludes when all sets of X are completed.
Peak
A: Metcon (Time)
In Pairs:
4 Rounds for time of:
Run 400m (together)
20 synchro Wall Balls
15 Synchro RKBS
then:
100 Reps of “X”
X =
100 T2B
100 Box Jump Overs
100 DB Snatch
100 cal row
After your team completes 100 reps of “X,” go back to the 400m run, wall balls, and KBS, then complete another 100 reps of X.
Workout concludes when all sets of X are completed.