Mon 25 Jan

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 Mins complete:

1 x Push Press

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

40 Calorie Row

30 x T2B

20 x Wallball shots (9/7kg to 10/9′)

15 x Power Cleans (60/43kg)

10 x Chest-to-Bar Pull Ups

Advanced WOD

or C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 Mins of:

10 x Muscle-ups

20 x Power Cleans (60/43kg)

30 x Wallball shots (9/7kg to 10/9′)

40 x T2B

50 Calorie row

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