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