CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Push Press (10 mins to find 5RM)
Conditioning
B: Metcon (2 Rounds for reps)
5 Rounds, for Max Reps of:
1 Min max Front Squat from Floor @ 70% (of your 1RM Clean)
1 Min Max DU (or Attempts)
Rest 1 Min b/w rds
Round 1 Score is Total # Front Squats
Round 2 Score is Total # Double Unders
Advanced WOD
or C: Metcon (Time)
For time (20 min Cap):
30 x Thruster @ 42.5/30kg
90 x DU
20 x Thruster @ 50/35kg
60 x DU
10 x Thruster @ 60/45kg
30 x DU