CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Jerk (5 x 3 @ 80%)
Metcon
B: Metcon (Time)
4 RFT of:
7 x Deadlift @ 70kg/50kg
5 x Front Squat @ 70/50kg
3 x Push Jerk @ 70/50kg
400m Run
Advanced WOD
or C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
