Announcements

Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Split Jerk

5 x 3 @ 65% of 1RM

*2 sec pause in receiving postion*

B: Metcon (Time)

4RFT
40m Farmer’s Carry

21 x Wall Balls

C: Metcon (Weight)

Finisher
3 x 8 Z-Press (each arm)

RX+ Single arm KB Sotts Press