Announcements
Reminder: CF3000 Mid Year Function this Saturday at 4:00pm at the Munich Brauhaus!
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Power Snatch (5 x 2)
EMOM for 5 mins complete – 2 x Power Snatch
Metcon
B: Metcon (Weight)
EMOM for 10mins complete:
1 x Power Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk
C: Metcon (6 Rounds for reps)
B. EMOM 12 (for reps):
Even mins: 30 x DU
Odd Mins: Max Reverse KB/DB Lunge