Sat 11 Apr

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Squat Clean and Split Jerk @ 30/20 kg


B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

7 x HSPU

7 x C2B Pull-Ups

7 x Front Squats (60/40kg)

Advanced WOD

C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg

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