CrossFit 3000 South Melbourne – CrossFit
A: Metcon (Time)
3 RFT of:
400m Run
25 x Pull-Ups (Rx+ = Ring Pull-Ups)
12 Deadlifts, 9 x Hang Power Cleans, 6 x Push Jerk
B: Bench Press (3 – 3 – 3 – 3 – 3 Tempo)
Tempo is 3/1/X: 3s down, 1s Pause, Explode Up
