CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

3 RFT of:

50 x Double Unders

400m Run

B: Metcon (2 Rounds for reps)

4 Rounds (12 Mins) of:

Min 1 – 8 x Wall Balls, then Max Box Jumps

Min 2 – 8 x Wall Balls, then Max F/Rack Alt Lunges

Min 3 – Rest

*Score is total reps for BXJ & FRL*

Rd 1 = Total Box Jumps

Rd 2 = Total FR Lunges