CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Deadlift (5 x 3 @ 80%)
Controlled descent on every rep.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Min of:
7 x Strict HSPU
30 x DU
Rest 3 mins, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Min of:
7 x Strict Pull-Ups
Run 100m
