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**