Fri 1 Dec

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for time)

3 x 400m Run – Rest 2 mins between efforts

B: Metcon (5 Rounds for reps)

Long Gone – 5 rounds (19 mins)

1 min max Wall Balls

1 min max Alternating Front Rack Lunges

1 min max Cal Row

1 min rest

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