Fri 7 Aug

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Bar weight is 42.5/30kg

Run is 200m

B: Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Rx Deadlift weight is your bodyweight (Males) or 3/4 of your bodyweight (Ladies)

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