CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (4 Rounds for time)
A. 4 Rds, each for time of:
Row 300/250m
Rest 90 secs b/w efforts
B: Metcon (Time)
6 RFT of:
200m Run
10 x Box Jump Overs (30/24″)
15 x Wall Balls (9/7kg)
Finisher
Barbell Jumping Squat (5 x 5 @ 20/15kg)
