Friday 27th April

CrossFit 3000 South Melbourne – CrossFit


A: Z Press (5 Sets of 5 Reps each arm KB/DB)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

B: Metcon (Time)

10 – 1 reps for time of:


C2B Pull-Ups

or C: Metcon (Time)

AWOD: 8-1 Reps of

Deadlift x2

Muscle Ups (Ring or Bar)

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