CrossFit 3000 South Melbourne – CrossFit
A: Metcon (Time)
in Pairs – Row 4000m (M) or 3000m (F) for time.
Share work evenly, change as often as you like.
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10 mins of:
10 x Box Jumps (24/20kg)
10 x Push Press (60/42.5kg)
Metcon (No Measure)
3 x 10 Single Leg RDL each leg (2.5kg+ plate each hand)