CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7 Mins complete:
1 x High-Hang Power Snatch (40/30kg)
1 x Hang Power Snatch (40/30kg)
1 x Power Snatch (40/30kg)
Rx+ = 50/40kg
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
Row 250/200m
5 x Hang Power Cleans (40/30kg)
5 x Thrusters (40/30kg)
5 x Front Squat (40/30kg)