CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 – 5 – 5 – 5 – 5)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 14 Mins of:
6 x Power Cleans (70/50kg)
200m Run
12 x Russian KB Swings (24/16kg)
Advanced WOD
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Weight is 43/30kg
**18 Min Cut Off**