CrossFit 3000 South Melbourne – CrossFit
Speed
A: Metcon (4 Rounds for distance)
Row 4 x 1 min for max distance
Rest approx 2 min b/w rds
Weightlifting
B: Metcon (Weight)
E2MOM for 10 mins (5 rds) complete:
1 x High Hang Snatch
1 x Pause Snatch (1 sec at knee)
1 x Snatch
C1: Turkish Get Up (4 x 3 (each arm))
C2: Metcon (No Measure)
4 x 10 Alternating Pistols for quality