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