Tues 15 Sep

CrossFit 3000 South Melbourne – CrossFit


A: Pause Snatch (Power or Squat) (5 x 2 (2 sec pause at the knee))

Pause just above knee for 2 count.

B: Clean and Jerk (10 Mins to work to Heavy Single)


C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


Z Press (5 x 5 – DB, KB or Bar)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

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