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