CrossFit 3000 South Melbourne – CrossFit
Speed
A: Metcon (4 Rounds for time)
4 x 500m Row
95% pace. All intervals within 5s
Rest 3 mins b/w efforts
Metcon
B: Metcon (Time)
3 RFT of:
7 x K2E
14 x Calorie Row
21 x Walking Lunges
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