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**