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.