CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Snatch (5 x 2 @ 80%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
In Partners – 12 Min AMRAP of:
20m KB Farmers Walk – 64/48kg total
12 x Wall Ball (9/7kg)
6 x Hang Power Clean (60/40kg)
Each partner completes one movement, then swap.
Weightlifting
C: Pause Back Squat (5 sets x 3 @ 70%)
Pause for a 2-count at bottom of each rep