Mon 19 Jan

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 mins (6 sets) complete:

1 x Snatch Pull

2 x Snatch (Squat or Power)

Metcon

B.: Metcon (Time)

2 RFT of:

20 x Cal Row

30 x DU (or 15 x Att)

25 x Wall Ball @ 9/7 kg to 10′

10 x Thruster @ 45/30

Advanced WOD

C: Metcon (Time)

AWOD – For Time

100 x DU

15 x Power Snatch (45/30kg)

50 x Wall Ball @ 9/7 kg to 10′

15 x Power Snatch (45/30kg)

100 x DU
No scaling weight or DU for this one.

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