Thur 23 Jul

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

A. Strict HSPU – 5 x Max Reps

Rest 2 min between rounds

Rx+ is deficit

Metcon

B: Metcon (Time)

3 RFT of:

14 x Pistols

10 x Ring Dips

8 x C2B Pull-ups

Advanced WOD

or C: Metcon (Time)

AWOD: For time:

21 x GHD Sit Ups

15 x Squat Snatch @ 65/35kg

9 x MU (18 x C2B for Ladies)

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