Wednesday – G

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

12min EMOM of Upper-Body Pull:
Choose between:

1-3 Rope Climbs

3-5 Muscle ups

5-8 C2B (strict or kipping)

6-10 Pull ups (strict or kipping)

10-12 Ring Rows

B: Metcon (Time)

3 RFT of:
10 x Squat Cleans

10 x Handstand Push-Ups/Ring Dips

10/8 Cals on Bike/Row

10 x Wall Ball Shots

10 x Pull-Ups/Ring Rows

(RX+ = 15 reps of each (15/12 Cals))

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