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