CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: High-Hang Snatch (7 x 3 @ 50-65%)

Can be High Hang Power Snatch

Metcon

B: Metcon (Time)

10 – 1 Reps for time of:

Box Jump Overs (24/20″)

Push-Ups

Alternating DB Snatch

Skill Development

C: Handstand Hold (3 x 45 Seconds)

**Scale to Static Barbell Hold if required**