CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
5 Rds of:
1 x Snatch Pull
1 x Pause Power Snatch (2 sec pause at knee)
1 x Snatch (Squat or Power)
B: Metcon (Weight)
E2MOM for 10 Mins, complete
1 x Sqt Clean
1 x Push Jerk
1 x Split Jerk
Metcon
C: Metcon (Time)
7 RFT of:
7 x Power Cleans (42.5/30kg)
7 x Thrusters (42.5/30kg)
7 x Bar-facing burpees