CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Squat Clean (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (Time)
5 RFT of:
500m Row
15 x Burpees
10 x KB Swings 24/16kg
Advanced WOD
or C: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 12 Mins of:
4 x MU
7 x Strict HSPU
10 x KB Snatch (24/16kg) 5 Each Arm.
