CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

“The Six” – 6 RFT of:

6 x HSPU

6 x Thruster @ 55/40kg

6 x K2E

6 x Burpees

6 x KB swings @ 32/24kg

6 x Pullups

Advanced WOD

B: The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Thruster weight is 61/43 kg

Deadlift weight is 110/75 kg

**40 Min Cut-Off**