Mon 8 Dec

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

For total time:

4 x 400m Runs

Rest exactly 2 mins b/w effort

Weightlifting

B: Bench Press (3 – 3 – 3 – 3 – 3)

Metcon

C: Metcon (Time)

10 – 1 Reps for time of:

Strict Press (0.7/0.5 BW)

2 x Jumping Alternating Lunges
Rx weight is 0.7 x Bodyweight for males and 0.5 x BW for ladies.

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