Tues 16th Aug

CrossFit 3000 South Melbourne – CrossFit


A: Heaving Snatch Balance (5 x 3 w/ 3s pause at receiving/bottom position)

If mobility is limited sub in Behind the Neck, Snatch Grip Push Jerk

B: Paused Front Squat (5 x 5 w/ 2s pause at bottom – no bounce)


C: Metcon (AMRAP – Reps)

With a running clock:

0-3 mins = 35/25 cal row into Max Push Jerk (45/35kg)

Rest 1 Min, then

4-7 mins = 400m Run into Max Hang Power Clean (45/35kg)

Rest 1 Mins, then

8-11 mins = 30/20 cal row into Max Wall Ball (7/9kg)

**Score is total number of Lifts & Wall Balls**

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