CrossFit 3000 South Melbourne – CrossFit
A: Metcon (Distance)
Strict HSPU: 5 – 5 – 5 – 5 – 5
Add deficit or reduce height as required
B: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)
C: Metcon (Time)
4 RFT:
10 x Box Jump Overs
10 x Ring dips
10 x Goblet Squats (24/16kg)
10 x Push-ups
