CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
5 Rounds of the Complex:
2 x Hang Snatch
1 x Snatch
Work from 60% and build to 80%
B: Squat Clean and Jerk (5 x 1 )
Work from 70% building to 90%
C: Paused Front Squat (5 x 2)
Pause for a 2-count at bottom of each rep
