Wed 6 Apr

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Rope Climb (10 Mins to Practice Rope Climbs)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

400/300m Row

15 x Push-Ups

10 x Pull-Ups

5 x V-Sit Ups

Advanced WOD

or C: Metcon (Time)

AWOD ‘Dobogai’

7 RFT of:

8 x Ring Muscle Ups

20m Farmers Carry @ 24/16kg each hand

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