CrossFit 3000 South Melbourne – CrossFit

A: Snatch

5 x 3 @ 75% or 1RM

After each round, complete 8-10 reps each leg of:

Single Leg RDL or Single Leg Glute Bridge.

B: Metcon (Time)

5RFT of:
5 x Deadlifts

15 x Ring Push Ups or HR Push-Ups

**Aim for Heavy but unbroken**

C: Metcon (AMRAP – Rounds and Reps)

5min AMRAP
10 x Wall Balls

10 x Burpees