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
Metcon
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