Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM for 8 mins complete:

3 x T2B

3 x Pull-ups

3 x C2B Pull-Ups

Stay on the bar between movements if you can.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP of:

5 x Strict HSPU

10 x Pistols (alternating)

15 x Sit Ups

Weightlifting

C: Pause Back Squat (5 x 2 – with 2s pause at rock bottom)