Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Front Squat

10mins to work on heavy triple for today.

B: Gallagher and McDonald (Time)

Partner WOD – Gallagher and McDonald

2 rounds for time of:

200m run

16 x KB Swings (24/16 kg)

16 x Pull ups

16 x Front Squats (50/30kg)

200m run

14 x KB Swings

14 x Pull ups

14 x Front Squats

200m run

12 x KB Swings

12 x Pull ups

12 x Front Squats
In Round 1 – Partner A does the 16s and 12s, while Partner B does the 14s

In Round 2 – Partner B does the 16s and 12s, while Partner B does the 14s

Hit this hard and fast and smash it out for your teammate!