Tues 11 Aug

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (2 x 10 – Building to 10RM (around 75% of 1RM))

Metcon

B: Metcon (Calories)

2 mins to establish your Max Cal/Hour on rower

Score = max cal/hr at any point within 2min

Then,

C: Metcon (Calories)

“Vomit Comet”

E2MOM 12 (6 sets) complete:

0:15 sec ‘ON’ @ 90% of your Max Cal/hr

Rest 1.45

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