CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Press (5 x 3)
Metcon
B: Metcon (Time)
5 RFT of:
8 x Ring Dips
12 x Burpees
8 x Power Cleans (60/40kg)
Advanced WOD
or C: Metcon (Time)
AWOD – 7 RFT of:
4 x Muscle-ups
6 x Power Cleans (80/60kg)
8 x Burpees
