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**