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