Mon 28 Sep

Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 80%)

Metcon

B: Metcon (Time)

10 rds for total time of:

Sprint 100m

15 x Air Squats

15 x Sit Ups

Row 150m

Rest 30 secs between rounds

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