Wednesday 5th November

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Hang Power Snatch (5 x 5 @ 70%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

2 x Rope climb

6 x HSPU

400m Run

Advanced WOD

or C: Metcon (Time)

AWOD – For time:

Run 400m, then

12 rounds of: 1 x MU + 3 x Ring Dips,

then Run 400m.

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