CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (No Measure)
EMOM for 12 Mins complete:
Odd – 5 x Bench Press @ 70%
Even – 3 x Deadlifts @ 80%
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 mins of:
300m Row
30 x DU
200m Run
Finisher
C: Metcon (No Measure)
Overhead Barbell Walk – Accumulate 60m @ 50% of your C&J