Announcements
Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (5 x 2)
1 x Tempo Front Squat – (2 down, 4 hold, fast up)
1 x Normal Front Squat
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 mins of:
5 x Bar Facing Burpees
10 x Deadlift @ 70/50kg
15 x Pull-ups
20 x Wall Balls @ 9/7kg
Rest 4 mins, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 mins of:
5 x Bar Facing Burpees
10 x Deadlift @ 70/50kg
15 x Pull-ups
20 x Wall Balls @ 9/7kg