CrossFit 3000 South Melbourne – CrossFit
Skill Development
A: Metcon (2 Rounds for reps)
EMOM for 14 mins complete the following for max total reps of each:
Even: Max Strict HSPU (Rx+ = 4″/2″Def)
Odd: Max Air Squats (Rx+ = Pistols)
Metcon
B: Metcon (Time)
Complete 22 – 16 – 10 reps for time of:
Hollow Rocks
T2B
Box Jumps @ 30/24″
Advanced WOD
or C: Metcon (Time)
AWOD – 3 RFT of:
5 x T2B
5 x Bar MU
7 x Box Jump @ 36/30″