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