Mon 6 Apr

Announcements

Easter Timetable:

Good Friday – 8am only
Easter Saturday – 8 & 9 am
Easter Monday – 8 & 9 am

CrossFit 3000 South Melbourne – CrossFit

Choose your Hero WOD!

Metcon

A: 2/3 Murph (Time)

2/3 Murph – For time:

1200m Run, then

66 x Pull-Ups

133 x Push-Ups

200 x Squats, then

1200m Run
Partition the Pull-Ups, Push-up and Squats any way you like.

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

C: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Weight is 70/50kg

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