Thurs 1 Oct

Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

CF 3000 Challenge WOD

Complete AMRAP in 10 mins of:

200m Run

5 x Power Clean (65/45kg)

5 x Front Squat

10 x Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Min of:

10 x Alternating Walking Lunges

5 x Burpees

10 x Air Squats

10 x Push Ups

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