Mon 30 Nov

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (4 Rounds for time)

4 x 500/400m Row for time

Rest 2 min between efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

200m Run

15 x Box jumps

5 x Strict HSPU

C: Kettlebell ‘Suitcase’ Carries (8 x 20m – 4 x 20m each arm @ 24/16kg)

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