Announcements
Melbourne Cup Day – 8 & 9am WODs only.
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (5 x 2 with 1-Sec Pause at Mid-Thigh)
B: Metcon (Weight)
7 Rounds of the complex:
Clean Pull
Squat Clean
Push Jerk
Split Jerk
C: Paused Front Squat (5 x 3 @ 75% with 2 sec pause at the bottom)
