Wednesday 17th October

CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

Complete 5 x Tempo Ring Dips b/w each set: 3s down, 1s pause, Xup, 1s pause at top

B: Metcon (Time)

For Time:

150 x Double Unders

– Then –

4 rds of:

20 x DB Hang Snatch (10L/10R)

20m Single-arm Overhead Lunge

– Then –

150 x Double Unders

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