Mon 7 Nov

CrossFit 3000 South Melbourne – CrossFit


A: Metcon (Weight)

12 Mins to build to a heavy triple of Shoulder to Overhead (from Rack or Floor)


B: Viking Helen (Time)

3 RFT of:

400m Row

5 x Burpees

21 x KB Swings (24/16kg)

5 x Burpees

12 x Pull-ups

5 x Burpees

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