Mon 2 Mar

CrossFit 3000 South Melbourne – CrossFit


A: Metcon (Weight)

EMOM for 5 Mins complete:

15 (Men) or 12 (Ladies) x Wall Ball (9/7kg to 10′)

B: Metcon (AMRAP – Rounds and Reps)

Complete 7 Min of:

7 x Pull-Ups

7 x Thrusters (45/30kg)

75% Effort Only!!!

Conversational Pace – Pace yourself and do not blow up!!


C: Metcon (Time)

5 RFT of:

200m Run

20 x Sit-Ups

15 x Hand-Release Push Ups

10 x Alternating Pistols

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