Tues 23 Aug

CrossFit 3000 South Melbourne – CrossFit

Speed

A: 500m Row (Time)

Max Effort 500m Row

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

150m Row

7 x Strict HSPU

7 x V-Situps

3 Mins Rest, then

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 Min of:

10 x Ring Push-ups

10 x Hollow Rocks

10 x Goblet Squats (24/16kg)

100m Run

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