Wed 31 Aug

CrossFit 3000 South Melbourne – CrossFit

Speed

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 2 min b/w efforts

Metcon

B: Metcon (Time)

For time, accumulate a total of:

12 x Rope Climbs to 15′

60 x Plate Overhead Sit Ups 10/5kg

120 x Russian KB Swings @ 24/16kg

Segment/Break the work up any way you want

**Time Cap = 20 mins**

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