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)