Tuesday 25th Sep


Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

EMOM for 12 Mins (6 Sets of each)

Odd: Max Reps Strict HSPU

Even: 8 x Ring Rows – 3′ lower

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 Mins of:

8 x Thrusters

8 x T2B/T2R

12 x Burpee Box Jump Overs

C: Metcon (No Measure)

Tabata Hollow Rock/Hold

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