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.