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%