CrossFit 3000 South Melbourne – CrossFit
Speed
A: Metcon (Time)
For total time: Run 8 x 200m in pairs. Relay style.
Metcon
B: Metcon (Time)
3 RFT of:
5 x Bench Press (BW/0.66 BW)
10 x Strict Pull Ups
20 x Sit Ups
20m Farmers Walk @ 64/48kg
Flexibility
C: Cossack Squats (3 x 10 (each side counts as 1))
