Birthday Throwdown!

CrossFit 3000 South Melbourne – CrossFit

Heavy: Metcon (Weight)

6 mins to find best Clean + Front Squat + Jerk (as a % of your bodyweight).

Tall: Metcon (AMRAP – Rounds and Reps)

Comnplete AMRAP in 7 Mins of:

15 x Wall Balls

15 x Box Jump Overs

100m Run

Short: Metcon (AMRAP – Reps)

5 Mins to complete:

30 x Pull-Ups

30 x Over Bar Burpees, then

Max Thrusters in Remaining Time.

Score is # of Thrusters

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