Wed 30 Dec

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Bench Press (18 Mins to find 1RM Bench Press)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

8 x Strict HSPU

12 x Alternating Pistols

14 x Cal Row

30 x DU

Advanced WOD

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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