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**