CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

2 km Run for time

**16 min cap** Can be scaled to 1600m,1200m etc..

Metcon

B: Metcon (Time)

18-15-12 reps for time of:

Bench Press @ 80/50kg

Ring Dip

Complete 3 x Wall Walks after each round

eg. 18 Bench, 18 dips, 3 WW, 15,15, 3 etc

Rx+ = 10m HS Walk instead of Wall Walk