Announcements

Labour Day – Monday 14 Mar – 8 & 9am WODs only.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Paused Front Squat (5 x 3 with 2 Sec Pause at Bottom)

Metcon

B: Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Thrusters weight 42.5/30kg