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**