CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 12 mins complete:

Minute 1: 5 x Undergrasp Pull-ups

Minute 2: 10 x Hollow Rocks

Minute 3: 5 x Single Leg KB RDL per side

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Clean weight is 61/43kg

**18 Min Time Cap**

Advanced WOD

C: Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Deadlift weight is 110/77kg

Squat Clean weight is 77/55kg