FitLab – CrossFit 3000 – CrossFit
Base
A: Metcon (5 Rounds for reps)
EMOM 10:
Odd: 6 Dragonflies @2011
Even: 6 – 10 Pushups @2011
B: Metcon (4 Rounds for reps)
EMOM 16 Mins
Min 1. 40s Bike
Min 2. 10 Box Dips
Min 3. 14 Alternating Pistols (7/7)
Min 4. 16 Alternating DB Snatch (8/8)
Peak
A: Metcon (5 Rounds for reps)
EMOM 10:
Odd: 8 – 12 T2B or 4 – 6 Bar Muscle Ups
Even: 6 Divebomber Pushups
B: Metcon (4 Rounds for reps)
EMOM 16 Mins:
Min 1. 15/11 Cal Bike
Min 2. 8-12 Ring Dips
Min 3. 14 Alternating Pistol (7/7)
Min 4. 16 DB Snatch (8/8)