CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

5 Rds for total time of:

400m Run

15 x Pull-Ups

20 x Push-Ups

30 x Sit-Ups

40 x Squats

Rest 2 Mins, between each rds.

Advanced WOD

or B: Metcon (Time)

5 Rds for total time of:

400m Run

6 x Bar MU

12 x Ring Dips

12 x T2B

24 x Goblet Squats @ 32/24kg

Rest 2 Mins, between each rds.