CrossFit 3000 South Melbourne – CrossFit
A: Front Squat (10 Mins to find 1RM Front Squat)
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 20 Mins of:
1 x Rope Climb to 15′
5 x Thrusters @ 40/30kg
5 x Front Squat @ 40/30kg
10 x Over-bar Burpees
C: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight is 32/24kg.