CrossFit 3000 South Melbourne – CrossFit

A1: Overhead Squat (10 Mins to build to a solid double)

or A2: Front Squat (10 Mins to build to a solid double)

B: Metcon (No Measure)

‘The Joint’

EMOM for 15 min complete:

Min 1: 5 x Bench

Min 2 5 x Deadlift

Min 3: 10 x Strict Pull-Ups

C: Metcon (Weight)

Split Squats – 3 x 10 (each leg)