CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (2 – 2 – 2 – 2 – 2)
1st Rep: Tempo – 3 down, 4 hold, fast up
2nd Rep: Normal
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 10mins of:
8 x Ring Dips
8 x Push Jerk @ 60/43kg
8 x Over Box Burpees
Finisher
Bent Over Row (3 x 8 (Palms up))
