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)