Sat 2nd April

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Back Squat (5 x 2 with 2s pause at rock bottom.)

2 sec pause in bottom.

Metcon

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Thrusters @ 43/30kg, and

Pullups

Complete 500m row and 20 x Russian KB Swings @ 32/24kg after each round

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