Thursday 21st June

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

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