CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Deadlift (5 – 5 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 Mins of:
10 x Box Jumps (24/20″)
10 x T2B
200m Run
Advanced WOD
or C: Metcon (Time)
AWOD: 3 RFT of:
25-Calorie Row
16 x Chest-to-bar Pull-ups
9 x Strict HSPU
