Thurs 8 Oct

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (7 – 7 – 7 – 7 – 7)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

100m Run

1 x Rope Climbs to 15′ (Rx+ = x 2)

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

30 x DU

7 x Ring Dips (Rx + = 10 x Ring Dips)

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