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