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