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