CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Front Squat (15 Mins to find best Front Squat)
Metcon
B: Metcon (Time)
5 RFT of:
400m Run
10 x S2OH @ 60kg/40kg
10 x Front Squats @ 60/40kg
Advanced WOD
or C: Luce (Time)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
**Vest Not Advised**