CrossFit 3000 South Melbourne – CrossFit
A: 2k Row (Time)
Max Effort 2k Row
Weightlifting
B: Push Press (10 Mins to work to a heavy single)
Metcon
C: Metcon (Time)
4 RFT of:
Row 500 meters
15 x Push Press (60/42.5kg)
*Bar weight should be approx 70% of Heavy Single.
**RX is 500m Row only (not 400m run)
