CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“Ninja Chipper” – For time:

50 x Air Squats

40 x T2B

30 x Ring Dips

20 x Pullups

Advanced WOD

B: Metcon (Time)

B. ‘Samurai Chipper’ for time:

40 x Alt Pistols

30 x T2B

25 x Strict HSPU

20 x Bar Muscle Ups

Finisher

C: Metcon (No Measure)

Tabata 1-Leg Plank Hold

Alternate each interval