CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 10 mins complete:

Odd: Max Strict Pullups (not UB)

Even: Max Burpee Box Jumps (24/20″)

Score each movement for total reps
Round 1 score is total # Pull-Ups

Round 2 score is total # Burpee BXJ

Conditioning

B: Metcon (Time)

3RFT:

Row 500/400m

20 x Air Squats (Rx+ = Pistols)

20 x HR Push-Ups

20 x Russian KB Swings (24/16kg) (Rx+= 32/24kg)

200m Run