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