Tues 20 Oct

CrossFit 3000 South Melbourne – CrossFit

Gymnastics

A: Metcon (2 Rounds for reps)

EMOM for 12 Mins complete:

Odd – Max Reps Strict HSPU

Even – 2 x Rope Climbs to 15′ (Rx+ = 1 x Legless)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x False Grip Ring Rows

10 x Alternating Pistols

10 x Push-ups

10 x Box Jumps (30/24″)

Finisher

C: Prowler Push (60m @ 40/20kg – 100% effort – Light & Fast)

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