CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for reps)

5 Rounds of:

1 Min Max Reps Bench Press (60/35kg)

1 Min Max Reps Strict Pullups

1 Min Max Reps Burpees

1 Min Max Reps Goblet Squats (24/16kg)

Rest 1 min b/w rds

Score is total reps over the 5 rounds. Reps do not need to be UB.

B: Metcon (Time)

25 – 16 – 9 reps for time of:

Russian KB Swing @ 32/24kg

Hollow Rocks

Box Jumps 24/20″