Mon 7 Sep

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (Weight)

EMOM for 14min complete:

Even: 4 x Front Squats

Odd: 5 x Ring Dips

Metcon

B: Metcon (Time)

12 – 9 – 6 reps for time of:

Deadlift @ 70/45kg

Undergrasp Pull – ups

Push Jerk @ 70/45kg

RX+ = 80/55kg & L-Pullups

Finisher

C: Metcon (No Measure)

3 x 8 Ring Rows (Feet on box)

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