Fri 23 Sep

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Advanced WOD

or B: Metcon (AMRAP – Rounds and Reps)

AWOD – Warwick Farms

20min AMRAP of:

3 x Rope Climbs to 15′

9 x Ring Dips

12 x Russian KB Swings 32/24kg

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