Announcements
Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total
CrossFit 3000 South Melbourne – CrossFit
A: Metcon (Time)
21 – 15 – 9 reps for time of:
Burpee Box Jump Overs
Stationery Lunges
B: Metcon (AMRAP – Rounds and Reps)
“Knee Slapper”
Complete AMRAP in 15 mins of:
30m Walking Lunge
200m KB Farmers Carry
30 x AbMat Sit-ups
400m Run/500m Bike