CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 RFT of:

7 x Unbroken T2B

14 x Unbroken WB @ 9/7kg to 10′

21 x Unbroken Double Unders

Rest 30 secs b/w rounds.

No reps Count as breaking

**15 Min Cut Off**

Weightlifting

B: Metcon (Weight)

5 Rds of:

2 x Front Squat

2 x Split Jerk

**Emphasis on Speed, Technique & Footwork – Not Weight**