Announcements
Reminder: Sat is 8 & 9am Beach WOD at South Melbourne Beach (near Volleyball Courts).
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (Weight)
EMOM for 7 mins complete:
3 x Position Clean (Floor, Knee, Mid-Thigh), and
1 x Jerk (Split or Push)
Metcon
B: Metcon (AMRAP – Reps)
Complete AMRepAP in 12 Mins of:
3 x Hang Power Clean @ 60/42.5kg
3 x Strict HSPU
5 x Hang Power Clean
5 x Strict HSPU
7 x Hang Power Clean
7 x Strict HSPU
etc…
Advanced WOD
C: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch (not Power) weight is 61/43kg