Monday 1st October

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (5 Rounds for time)

5 x 250m Row Intervals

Rest 90s b/w efforts

B: Metcon (Time)

5 RFT of:

50 x Double-unders

15m Single-arm overhead lunge

C: Bent Over Row (3 sets of 5 reps)

Can be DB/KB/BB, can also be done as single arm

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