Tuesday 11th Dec

CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (3 – 3 – 3 – 3)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins of:

8 x C2B Pullups

8 x Thrusters

8 x Over Bar Burpees

or C: Metcon (Time)

AWOD – 5 RFT of

5 x Ring Muscle-ups

12 x Thrusters

D: Metcon (Time)

18 – 15 – 12 reps for time of:

KB Swings

Box Jump Overs

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