Wed 22 Apr

Announcements

Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (10 – 8 – 8 – 8)

10 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

5 x Strict Pull-ups b/w each set

B: Front Squat (5 – 5 – 5 – 5)

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

7 x Kipping Pull-Ups b/w each set

Metcon

C: Metcon (Time)

20 – 15 – 10 reps for time of:

Russian KB Swings (32/24kg)

Sit-Ups

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