CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
5 Sets of:
1 x Behind the Neck Split Jerk
1 x Pause Split Jerk
1 x Split Jerk
Metcon
B: Metcon (Time)
10 RFT of:
12 x Front Squats @ 60/42.5kg
200m Run
**30 Min Time Cap**
