CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

3 x Max UB HSPU with 90 sec rest b/w each set.

Rx+ = Use (same) deficit for all 3 sets

B: Metcon (AMRAP – Reps)

2 x Max UB Ring Dips with 90 sec rest b/w each set.

Rx+ = Use (same) weight for both sets

C: Metcon (AMRAP – Reps)

3 x Max Strict PU 90 sec rest b/w each set

Rx+ = Use (same) weight for all 3 sets

Metcon

D: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 11mins of:

10 x Box Jumps @ 24/20″

10 x Air Squats

10 x Burpee