Tues 6 Oct

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (10 x 3 @ 65% – Aim for maximum pressing speed)

Controlled down, explosive up – Aim for maximum pressing speed!!

Aim for 1 set every 60 secs.

Metcon

B: Metcon (Time)

For time:

1000m Row

50 x Thrusters (20/15kg)

500m Row

25 x Thrusters (20/15kg)

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