CrossFit 3000 South Melbourne – CrossFit
A: Back Squat (E2MOM for 10 Mins – 5 x Back Squats)
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 Mins of:
7 x Ring Dips
2 x Rope Climbs
or C: Ryan (Time)
Five rounds for time:
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
**18 Min Time Cap**