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