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Fri 19 dec

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Fri 19 dec

Fri 19 dec

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CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (3 Rounds for reps)

10 mins to Accumulate 90 sec Handstand hold or 3 x Max Effort Strict HSPU

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 mins of:

2 x Rope Climb to 15′

6 x Alternating Pistols

12 x Ring Pushups

Rest 2 Mins, then

Metcon

C: Metcon (Time)

AMRAP in 6 mins of:

2 x Pull ups

4 x Hand-Release Pushups

6 x Squats

8 x Situps

Finisher

D: Metcon (AMRAP – Reps)

Optional Post Class – 3 x 10 PERFECT kipping swings

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