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