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