CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (4 Rounds for reps)

E2MOM for 6 Mins (4 x sets) complete Max Reps Strict HSPU

If you can do 10+, add 2″ deficit.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Mins of:

12 x Pistols

8 x T2B

6 x Ring Dips

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Mins of:

30 x DU

15 x Goblet Squats @ 24/16kg

Advanced WOD

or D: 30 Muscle-Ups (Time)

30 muscle-ups for time
**7 Min Cut-off**