Monday 16th Sep

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

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