Thur 1 Dec

Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

E2MOM for 10 Mins (5 Rds)

1 x Pause Split Jerk

1 x Split Jerk

Metcon

B: Metcon (Time)

5 RFT of:

10 x Squats Cleans 60/43kg

10 x Ring Dips

Advanced WOD

or C: Metcon (Time)

5 RFT of:

10 x Squats Cleans 80/55kg

6 x Muscle Ups

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