Fri 18 Nov

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

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