Fri 9 Jan

CrossFit 3000 South Melbourne – CrossFit

On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)

Weightlifting

A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 mins of:

3 x Hang Squat Clean @ 60% of 1RM

5 x Strict HSPU

7 x Toes to Bar

100m Run

Advanced WOD

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

3 x Hang Squat Snatch (50/35kg)

3 x Overhead Squats (50/35kg)

6 x MU (or 6 x C2B & 6 x Ring Dips for Ladies)

100m Run

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