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)