CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

“Rugby” 15 Rounds for slowest time:

10 x Russian Swing @ 32/24kg

10 x Goblet Squat @ 32/24kg

10m Sprint

5 x Burpees

10m Sprint

20m Prowler or Sled pull @ 80/40kg

Run through this in single file 2-3 people at a time.

Each round should be an all out sprint

Weightlifting

B: Back Squat (4 – 4 – 4 – 4)