Fri 8 Jan

CrossFit 3000 South Melbourne – CrossFit


A: Thruster (10 mins to find 2RM Thruster)


B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

20/16 Cal Row

5 x Pull-ups

10 x Push-up

15 x Squats

C: Metcon (No Measure)

3 Rounds for quality:

20 sec Hollow Hold or HS Hold

15 x Banded Glute Bridges

20 x Med Ball Sit Ups

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