CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (3 – 3 – 3 – 3 (Aim for 3RM on 4th set))
B: Squat Clean (Max Reps at 90% of 3 RM)
Metcon
C: Metcon (Time)
3 RFT of:
8 x Deadlifts @ 80/55kg
7 x Hang Power Clean @ 80/55kg
6 x Push Jerks @ 80/55kg
400m run after each round
