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