CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
For weight – 6 rds of:
1 x Hang Power Clean
1 x Hang Squat Clean
2 x Split Jerk
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 mins of:
30 Sec HS Hold (or Overhead Barbell Hold @ 50-75% BW)
20 x Air Squats
10 x T2B
15 x KB Box Step ups @ 20/18″ with 16/12kg (per hand)