Announcements
Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.
CrossFit 3000 South Melbourne – CrossFit
Skill Development
A: Metcon (No Measure)
EMOM for 5 Mins complete:
3- Position Snatch (HH, H, Floor) @ 45/30 kg
Metcon
B: Metcon (Time)
“Boat Race”
3 Rds for total time:
500m Row
400m Run
3 mins rest between rounds.