CrossFit 3000 South Melbourne – CrossFit
Skill Development
A: Metcon (AMRAP – Reps)
Muscle Up Pratice and Progressions
Metcon
B: Metcon (AMRAP – Rounds and Reps)
EMOM for 15 Mins:
4 x Pull-Ups
8 x Push Ups
12 x Squats
Advanced WOD
C: Metcon (AMRAP – Rounds and Reps)
or AWOD – 15 Min AMRAP of:
5 x Muscle Ups (Bar or Rings)
10m Handstand Walk