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)