CrossFit 3000 South Melbourne – CrossFit
Gymnastics
A: Metcon (AMRAP – Reps)
Max Rope Climbs in 5 Mins
Metcon
B: Metcon (AMRAP – Rounds and Reps)
R U Ok? WOD – ‘Help a Mate’
Buy-in: 15 x Standing Partner Push-Ups
15 Min AMRAP of:
10 x Syncro Pull-Ups
10 x Back to Back Air Squats
200m Partner Carry/Farmers Carry at 64/40kg
10 x Foot Lock Abmat Sit Ups
10 x Deadlifts (Each) @ 100/60kg
200m Partner Carry/Farmers Carry at 64/40kg