CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Challenge WOD (AMRAP – Rounds and Reps)
AMRAP in 10 Mins of:
7 x Thrusters @ 50/35kg
7 x Pull-ups
7 x Burpees
B: Metcon (Weight)
EMOM for 12 mins complete:
Odd: 3 x Hang Power Clean + 1 Push Jerk
Even: 30 second Hollow Hold
