Sat 23 Jan

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
**20 min Cut Off **

Thruster Weight 43/30kg

Advanced WOD

B: Metcon (Time)

For time:

30 x Front Squats @ 60/40kg

15 x Ring Muscles Ups

20 x Front Squats @ 60/40kg

10 x Ring Muscles Ups

10 x Front Squats @ 60/40kg

5 x Ring Muscles Ups

**20 min Cut Off **

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