Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Squat Clean and Split Jerk @ 50/35kg

Metcon

B: Metcon (Time)

15 – 10 – 5 reps for time of:

Deadlifts 100/70kg

Pull-Ups

Rest 5 mins, then

C: Metcon (Time)

15 – 10 – 5 reps for time of:

Thrusters 50/35kg (Rx Plus = OH Squat)

Burpees