Friday 21st November

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (4 – 4 – 4 – 4 – 4)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

9 x Thrusters (40/30kg)

9 x T2B

9 x Push Ups

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg

*15 Min Cut Off

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