CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (12 mins to work to 3RM Backsquat)

Metcon

B: Metcon (3 Rounds for reps)

‘Jack Gone Bad’

3 Rounds, each a 5min AMREP of:

Min 1: Max Cluster @ 45/30kg

Min 2: Max Cal Row

Min 3: Max Push-ups (Rx Plus = HSPU)

Min 4: Max Russian KB @ 32/34kg

Min 5: Ring Rows w/feet on box

Rest 1 min b/w rds