CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

7 Rds for Weight :

1 x Snatch (Power or Squat)

1 x Hang Snatch

1 x OH Squat

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

4 x Powerclean @ 70/45kg

4 x Push Jerk

Advanced WOD

or C: Metcon (AMRAP – Reps)

AMRepAP in 7mins of:

Squat Clean & Jerk @ 85% of 1RM C&J

EMOM during the WOD complete – 3 x Bar-facing Burpees

Score is total # of C&J.