CrossFit 3000 South Melbourne – CrossFit

A1: Metcon (No Measure)

Thruster Technique and Practice

A2: Metcon (No Measure)

Kipping Pull-Up Tech & Practice

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
**10 Min Time Cap** The aim here is for the highest possible relative intensity and power output. We want this to be a maximal effort sprint that tests your lungs at least as much as your strength.

C: Metcon (No Measure)

Accumulate 60 x One-Armed Russian KB Swings