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.
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 **
C: Metcon (Time)
3 RFT of:
40 x DU (20 x Att)
15 x T2B
40 x Jumping Air Squats