Mon 15 Dec

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins:

Odd – Max Unbroken Strict Pull Ups

Even – Max Unbroken Strict Ring Dips

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

10 x Push Jerk (50/35kg)

10 x Russian KB Swings 32/24kg

400m Run

Finisher

C: Metcon (Time)

Optional Post Class Work:

Accumulate 4 Mins Plank Hold

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