CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (15 Mins to find 1RM for the day)
Metcon
B: Metcon (Time)
4 RFT of:
400m Run
10 x S2OH @ 60kg/40kg
10 x Front Squats @ 60/40kg
**20 Min Time Cap**
Advanced WOD
or C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**20 Min Cut Off**