CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Heaving Snatch Balance (5 x 3)

Metcon

B: Metcon (3 Rounds for reps)

Complete AMRAP in 4mins of:

5 x Strict HSPU

10 x Box Jumps @ 24/20″

15 x Shoulder to Overhead @ 70/45kg

20 x Pullups

30 x DU

Rest 4 Mins, then

Repeat as AMRAP in 6 mins (rounds reset)

Rest 4 mins, then

Repeat as AMRAP 8 in 8 mins.

Score is total reps/rounds per AMRAP.

Start from the beginning for each AMRAP.