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
