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