Fri 2 Jan

CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only

Weightlifting

A1: Heaving Snatch Balance (3 – 3 – 3 – 3 – 3)

A2: Metcon (No Measure)

Muscle Ups or MU Progressions:

3 – 3 – 3 – 3 – 3
MU Progressions can be Band, Box or Knee etc.

Alternate sets of Snatch Balance and MU.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

1 x Rope Climb to 15′

7 x Ring Dips

12 x Alternating Pistols

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