FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (Weight)
EMOM 12 Mins:
Even: 10 Ring Rows @2011
Odd: 10 Seated Dumbbell Press @2011
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 mins:
20m Bear Crawl
2 Plank Walk Outs
10 Lying Leg Raises
5 HIGH Box Jumps
200m Run
Peak
A: Metcon (12 Rounds for reps)
EMOM 12:
Even: 3 – 5 Strict Pullups + 3 – 5 kipping pullups
Odd: 3 – 5 Strict HSPU + 3 – 5 Kipping HSPU
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 mins:
20m Bear Crawl
2 Wall Walks
8-12 T2B
5 HIGH Box Jumps
200m Run