CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (3 Rounds for time)

3 x 400m – on 3 mins (Men) or 4 mins (Ladies).

B: Metcon (3 Rounds for reps)

3 x 200m – on 2 mins (Men) or 3 mins (Ladies).

Metcon

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP of:

100m Run

10 x KB Swings (32/24kg)

10 x Pull-ups

10 x Box Jumps (24/20″)