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.