CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (12mins to find 3RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20mins of:

10 x T2B

100m Run

10 x Deadlift @ 70/50kg (Rx+ =100/70kg)

10 x Bar Facing Burpees

Advanced WOD

or C: Metcon (AMRAP – Rounds and Reps)

AWOD – 15 Min AMRAP of:

3 x Snatch (60/43kg)

6 x Clean & Jerk (60/43kg)

9 x C2B Pull-ups

54 x Double-unders