Thurs 21 July

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (3 x Reps EMOM for 6mins)

Metcon

B: Metcon (Time)

For time, complete:

30 x Ring Dips

50 x Thrusters @ 30/20kg

40 x Wall balls @ 9/7kg to 10′

**17 min Cap**

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