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