CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

In Pairs – 4 x 400m, 4 x 200m Runs

One runs, one rests, tag and switch.

B: Metcon (AMRAP – Rounds and Reps)

In pairs, complete AMRAP in 16 Mins of:

20/15 x Calorie Row

20m KB Farmers Walk (64/48kg)

10 x Box Jump Overs (24/20″)

Complete 1 full round, then swap.

Partner/Team WOD