CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Snatch (EMOM for 6 mins complete 2 x Snatch)
Metcon
B: Metcon (Time)
15 – 10 – 5 reps for time of:
Power Clean 60/43kg
HSPU
Rest 3 mins, and then
C: Metcon (Time)
15 – 10 – 5 reps for time of:
Hang Power Clean 60/43kg
Ring Dips
Advanced WOD
or D: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weights is 102/70kg