Wed 10 Dec

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Front Squat (5 x 5 @ 75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3 RFT of:

500m Row

12 x Thrusters (45/32.5kg)

20 x Hand Release Push Ups

Advanced WOD

C: Metcon (Time)

AWOD: 2 RFT of

10 x Squat Cleans @ 80/55kg

10 x Burpee MU

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