CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (10 Mins to find 1RM Front Squat)

Metcon

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

Advanced WOD

C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

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.