CrossFit 3000 South Melbourne – CrossFit

Metcon

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:

Run 200m

10 x Box Jumps (24/20kg)

10 x Push Press (60/42.5kg)

Finisher

Metcon (No Measure)

3 x 10 Single Leg RDL each leg (2.5kg+ plate each hand)