Announcements

Christmas Function 10 Dec – from 3pm Bells Hotel (in the beer garden). Partners welcome!

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (Time)

3 RFT of:

10 x C2B PullUps

15 x Front Squats @ 60/40kg

20 x Box Jumps @ 24/20″

Rx+ = 7 x RMU instead of C2B and 80/55kg Front Squats

B: Metcon (Time)

3 RFT of:

25 x Situps

20 x Russian KB Swings (32/24kg)

15s x Flexed Arm Hang (Chin over bar)