CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
5 RFT of:
10 x Deadlifts (M = BW, F = 0.75 x BW)
250m Row
Rx+ = 1.5/1 x BW
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 8 Mins of:
50 x Double Unders
25 x Wall Balls @ 9/7kg
Flexibility
C: Metcon (No Measure)
Abmat Crawl 5 x 10m
