Wed 30 Sep

Announcements

Reminder that due to the public holiday on Friday there will only be Open Gym 9-10.30am.

Saturday will only be 8 & 9am WODs.

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Jerk (5 – 5 – 5 – 5 – 5)

Metcon

B: Metcon (Time)

3 RFT of:

10 x Deadlift (100/70kg)

50 x DU

C: Metcon (Distance)

In teams of 3-4 complete:

Max Distance Prowler or Sled Pull (80/50kg) in 5 Mins

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