CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Deadlift (12 mins to build to a heavy Triple)
Conditioning
B: Harper (AMRAP – Rounds)
23-Minute AMRAP of:
9 Chest-To-Bar Pull-Ups
15 Power Cleans, 135#
21 Air Squats
400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
Power Clean weight is 60/43kg
Run weight is 20/10kg plate