Fri 2 Dec

Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (6 Rounds for calories)

Row 6 x 30 secs Max Calories

Rest 90s between efforts

Metcon

B: Metcon (Time)

5 RFT of:

200m Run

10 x Box Jumps @ 24/20″

10 x DB Snatch – 5L/5R

C: Metcon (Time)

200m Walking Lunge for time

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