CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Time)
5 – 4 – 3 – 2 – 1 reps for time of:
Power Clean 80/55kg
Front Squat 80/55kg
Metcon
B: Metcon (Time)
3 RFT of:
10 x Deadlift (100/70kg)
400m Run
C: Metcon (Distance)
In teams of 3-4 complete:
Max Distance Prowler (80/50kg) in 4 Mins
