Wednesday 17th April


Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 18 April, re-opening for the 6am WOD on Tuesday 23rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

Anzac Day – 25 April – 8 & 9am WODs only!

CrossFit 3000 South Melbourne – CrossFit

A: Pistols

12mins practice and progression


12min E2MOM

8 x Tempo Pistols (3 sec down, 3 sec up)

20sec L-sit Hold

B: Metcon (Time)

6 RFT:
10 x Ring Rows (RX+ feet on box)

100m Run

C: Metcon (No Measure)

Handstand Hold

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