Fri 22 Jan

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (4 Rounds for reps)

EMOM for 20 mins complete:

Min 1 – 0:50 Max KB W/Lunge @ 24/16kg

Min 2 – 0:50 Max KB Swing @ 24/16kg

Min 3 – 0:50 Max Cal row

Min 4 – 0:50 Max Double-Unders

B: Metcon (Time)

Complete 5 RFT of:

8 x WB @ 9/7kg to 10/9′ (Rx+ = 12 x UB)

8 x Ring Dips

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