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**