Fri 16 Sep

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (E2MOM for 10 Mins – 5 x Back Squats)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

200m Run

7 x Ring Dips

2 x Rope Climbs

Advanced WOD

or C: Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

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**

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