Thurs 8 Dec


Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit


A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

2 x Ropeclimbs to 15′

10 x Strict HSPU

B1.: Metcon (Weight)

5 Sets of 5 x Push/Split Jerk @ 60-70%

B2: Metcon (5 Rounds for reps)

5 Rounds of Max Strict Pull-Ups/Strict MU

C: Metcon (No Measure)

Handstand Hold – 5 x 30secs

**Scale to Static Barbell Hold if required**

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