CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Time)
5 – 4 – 3 – 2 – 1 reps for time of:
Power Clean 80/55kg
Front Squat 80/55kg
Metcon
B: Metcon (Time)
3 x 750m Row
2 mins rest b/w efforts.
Record total time and aim to row @ 80%
of 500m pace
