Thu 19 Jan

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

5 x Strict Ring Dips

20 x Air Squats to Med Ball

5 x Strict HSPU

20 x Abmat Sit Ups/10 x GHD Sit-Ups

5 x Ring Rows (Feet Elevated)

Advanced WOD

or C: 30 Muscle-Ups (Time)

30 muscle-ups for time
**15 Min Time Cap**

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