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**