Thurs 18 dec

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Weight)

E2MOM for 10 mins:

2 x Squat Clean

1 x Push Press

1 x Push Jerk

1 x Split Jerk

Start around 60% of 1RM C&J and work up.

Metcon

B: Metcon (Time)

15 – 12 – 9 Reps for time of:

Front Squat @ 70/40kg

Toes to Bar

Advanced WOD

C: Metcon (Time)

AWOD – 3 RFT of:

7 x Power Snatch @ 50/35kg

14 x T2B

Finisher

D: Metcon (Time)

Optional Post Class – 3 min deep squat or stripper squat hold

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