Sat 13 Dec

CrossFit 3000 South Melbourne – CrossFit


A: Squat Clean (10 Mins to work to a Heavy Single)


B: Metcon (AMRAP – Rounds and Reps)

“Team Jack Plus”

Teams of 2:

AMRAP in 20 mins of:

10 x Push Presses (52/37kg)

10 x Kettlebell Swings (24/16kg)

10 x Box Jumps (24/20)
Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 x Sqt Cleans @ 75% of HS before starting their turn on “Jack”.

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