CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

E2MOM for 10mins:

4 x Tempo Ring Dips (3 secs down, 3 up)

If athlete doesn’t have ring dips

do negatives, or add weight if too easy.

Advanced WOD

B: Metcon (Time)

AWOD – 10 x Ring MU + 3 dips for time.

3 dips are after you press out your. MU

** 10 min cut off **

Metcon

C: Metcon (Time)

3 RFT of:

40 x DU (20 x Att)

15 x T2B

40 x Jumping Air Squats