Tues 27 Jan

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (5 x 3 @ 80%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP of:

200m Run

10 x T2B

30 x DU (15 x Att)

5 x C2B Pull-Up

Advanced WOD

C: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
*Wall Balls M – 9kg to 10′, L – 6kg to 9′

*Cleans (Power or Squat) 61/43kg

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