Sat 31 Jan

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 10 Mins complete:

2 x Power Clean

1 x Push Jerk

1 x Split Jerk

Metcon

B: Metcon (AMRAP – Reps)

AMRepAP in 8 Mins of:

3 x Thrusters (45/30kg)

3 x C2B Pull-Ups

6 x Thrusters

6 x C2B Pull-Ups

9 x Thrusters

9 x C2B Pull-Ups

12 & 12, 15 & 15 etc

If you dump the bar – 3 x burpee penalty before you can continue

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