Fri 13 Nov

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (No Measure)

EMOM for 14mins complete::

Even: Row 150/100m – 100% Effort

Odd: 5 x Strict Ring Dips

Rx+ = Weighted Dips

B: Metcon (Time)

4 RFT of:

15 x Pushups

15 x Goblet Squats @ 24/16kg

200m Run

Finisher

A: Farmer’s Carry (200m @ 64/48kg)

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