CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

6 x Deadlift (70/50kg)

5 x Hang Power Clean

4 x Push Jerk

30 x Double Unders
Same weight for all barbell movts.

B: Metcon (Time)

5 RFT of:

15 x Russian KB Swings (32/24kg)

15/12 x Cal Row
15 Cal Row for Males, 12 Cal for Females