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