Fri 24 Jul

CrossFit 3000 South Melbourne – CrossFit

A: Halting Snatch Grip Deadlift (5 x 3 @ 100-110% of Best Snatch)

Snatch Grip Deadlift finishing just above the knee (where you pause for 2 count).

Gymnastics

B: Metcon (No Measure)

10 Mins MU Progressions/Drills

If you have MU drill perfect technique.

Aim for an explosive pull, high catch and small press out.

Metcon

C: Metcon (Time)

For time:

42 x Air Squats

420m Row

30 x Air Squats

300m Row

18 x Air Squats

180m Row

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