Tues 16 Dec

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Pause Back Squat (2 – 2 – 2 – 2 – 2)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

30 x Thruster @ 20/15kg

7 x Strict HSPU

200m Run

Advanced WOD

C: Metcon (Time)

AWOD: “Heavy Double”

12 – 9 – 6 reps for time of:

Muscle Ups (or C2B & Ring Dips for Ladies)

Cluster @ 50/35kg

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