CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
30 – 20 – 10 Reps for time of:
Calorie Row
Burpee Over Rower
Box Jump @ 24/20″
Weightlifting
B: Back Squat (3 x 10 – Same Weight for All Sets (65-70%))
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