CrossFit 3000 South Melbourne – CrossFit
A: Metcon (Weight)
EMOM for 6 mins complete:
3 x Position Clean (Mid Thigh, Knee, Floor)
1 x Split Jerk
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 Mins of:
7 x HSPU
7 x C2B Pull-Ups
7 x Front Squats (60/40kg)
Advanced WOD
or C: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here