Wed 14 Sep

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

3- Position Snatch (HH, H, Floor) @ 45/30 kg

Metcon

B: Metcon (Time)

“Boat Race”

3 Rds for total time:

500m Row

400m Run

3 mins rest between rounds.

C: Metcon (Distance)

3 x 20 Secs Max Distance Prowler @ 100/60kg

Rest 1-2 mins b/w efforts

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