CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd: Max UB C2B Pull-Ups (Rx+ = Max UB Ring MU)

Even: 2 x Wall Walks(5 sec pause at the top)

Score Total C2B reps for Round 1, and total WW reps for Round 2

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 9 Mins of:

7 x Thrusters @ 45/30kg

7 x Over-Bar Burpees

7 x Ring Rows (Rx+ = Feet on 20″ Box)

Finisher

C: Metcon (No Measure)

Tabata – Hollow Rock v Flexed Arm Hang