Thurs 12 Jan

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (6 Rounds for reps)

EMOM for 12 Mins:

Odd: Max UB C2B Pull-Ups (Rx+ = Max UB Ring MU)

Even: Max Ring Dips (Rx+ = Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Mins of:

7 x Thrusters @ 45/30kg

14 x Alternating Pistols

21 x Sit Ups

C: Metcon (No Measure)

Tabata – Hollow Rock v Flexed Arm Hang

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