Wed 4 Nov

CrossFit 3000 South Melbourne – CrossFit


A: Metcon (Time)

4 x 30/20 Cal Row for total time.

Rest 2 Mins b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

30 x Double Unders (15 x Att)

10 x Push Press/Jerk @ 60/43kg

150m Row


C: Weighted Lunge (100m with 32/24 kg KB/DB per hand)

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