Thurs 9 Apr

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Power Clean and Split Jerk @ 30/20 kg

Weightlifting

B1: Bench Press (5 – 5 – 5 – 5 – 5)

B2: Metcon (No Measure)

Rope Climbs

2 – 2 – 2 – 2 – 2

Alternate B1 & B2

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins of:

2 x Wall Walk

10 x Alternating Pistols

10 x Box Jumps 30/24″

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