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