Fri 23 Feb

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for reps)

Row 4 x 500m

Rest 2 Mins b/w efforts

Score is # strokes per interval

B: Metcon (4 Rounds for time)

Run 4 x 400m @ 85-90%

Aim for all 4 intervals within 5s.

C: Metcon (Weight)

Overhead Dumbbell/Barbell Lunge

5 x 10 Alternating Legs

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