Sat 16 Jan

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

12 x Box Jumps 24/20″

8 x Push Press/Jerk @ 52.5/35kg

8 x Toes-to-Bar

200m Run

Advanced WOD

or B: Metcon (AMRAP – Reps)

The Open Test

Complete AMRepAP in 20 mins of:

50 x Wall Ball (9/7kg to 10/9′)

50 x Double Unders

40 x Box Jumps (24/20″))

40 x Toes to Bar

30 x C2B Pull-Ups/Pull-Ups

30 x Burpees

20 x Power Cleans @ 65/40kg

20 x Jerks @ 65/40kg

10 x Snatches @ 65/40kg

10 x Muscle Ups/C2B Pull-Ups

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