Friday 20th Sep

Announcements

Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total

CrossFit 3000 South Melbourne – CrossFit

A: Deadlift (2 – 2 – 2 – 2)

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

or C: Metcon (Time)

AWOD – 3 RFT of:

400m Run

30 x KB Swings 32/24kg

30 x Pull-Ups

**18 Min Time Cap**

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