CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3 x Squat Clean & Push Jerk @ 30/20kg

Weightlifting

C: Push Jerk (5 – 5 – 5 – 5 – 5)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

30 x DU (15 x Att)

8 x Deadlift (100/70kg)

10 x Over-Bar Burpees

Finisher

Metcon (No Measure)

3 x 3 Skin the Cat