CrossFit 3000 South Melbourne – CrossFit

Metcon (Time)

In teams of 2, complete the following for time:

1000m Row

40 x Ring Dips

60 x Push Press @ 60/40kg

80 x Russian KB swing @ 32/24kg

100 x DU

80 x Air Squats

60 x OHWL @ 20/10kg

40 x Push-ups

1000m Row

1 Partner must hold a plank while the other partner works. If the either partner stops – the other must also stop.

Divide all work evenly.