CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 5 @ 75%)
Controlled down, fast up.
Metcon
B: Metcon (Time)
For total time:
Row 1000m, then
21 – 15 – 9 reps of:
Front Squat or Overhead Squat @ 50/32.5kg
Russian KB Swings (32/24kg)
