Tues 13 Oct

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (EMOM for 5 mins complete 0 – 30s Max Reps)

Weight is @ 70%of 1RM front squat (from the floor)

30-60: Rest

Your score is total number of Front Sqts

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

100m Run

20 x Wall Balls 7/9kg to 10′

10 x Pullups

Rx+ = 5 x Bar MU instead of Pull-ups

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