Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A1: Overhead Squat (5 – 5 – 5 – 5 – 5)
or A2: Front Squat (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
In pairs complete AMRAP in 20 mins of:
80 x Wall Ball 9/7kg
80 x DU
60 x T2B
60 x Boxjump 24/20″
40 x Pull-ups
40 x Burpees
20 x Powerclean @ 60/43kg
20 x Jerk @ 60/43kg
Divide work any way you like.