CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Drop Snatch (5 x 3 with 3 second pause at rock bottom)

B: Paused Front Squat (5 x 5 with 2 second pause at bottom – no bounce)

Metcon

C: Metcon (AMRAP – Reps)

With a running 9:00 min clock:

0-3 mins = 35/25 cal row into Max Push Jerk (45/35kg)

3-6 mins = 400m Run into Max Hang Power Clean (45/35kg)

6-9 mins = 35/25 cal row into Max Wall Ball (7/9kg)

**Score is total number of Lifts & Wall Balls**