CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
3 RFT of:
400m Row
50 x DU
B: Metcon (Time)
3 RFT of:
400m Run
40 x Walking Lunges
Skill Development
C: Metcon (No Measure)
Accumulate 2 mins of static hollow hold or L-sit (on Rings, P-Bars or b/w boxes)
** 8 min cap**
Weightlifting
D: Bent Over Row (6 x 4)
