CrossFit 3000 South Melbourne – CrossFit

Weightlifting

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)

Metcon

C: Grace (Time)

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

Finisher

Z Press (5 x 5 – DB, KB or Bar)

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