Announcements
Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP in 20mins of:
50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
Weightlifting
A: Back Squat (10 – 8 – 6 – 4)
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%