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″