Friday 31st October

CrossFit 3000 South Melbourne – CrossFit


A: Metcon (3 Rounds for time)

Row 3 x 500m

Rest Approx 1:1 between efforts

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

15 x Cal Row

15 x KB Swings (24/16kg)

15 x Med Ball Cleans (9/7kg)


C: Metcon (No Measure)

Accumulate 120m each of Prowler Push or Sled Drag (80/50kg)

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