Mon 14 Sep

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (AMRAP – Reps)

Muscle Up Pratice and Progressions


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


D: Box Jumps (Max Height)

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