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Fri 30 Sep

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Fri 30 Sep

Fri 30 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for reps)

‘Fire Gone Bad’

3 Rds, Each is a 5 min AMRepAP of:

1 Min – 10m Prowler Push or Plate Pull Max Reps

1 Min – Medball Run

1 Min – Weighted Step Ups DB/KB

1 Min – Overhead Sandbag Press

1 Min – Max Burpees

1 Min – Row (Calories)

Rest 1 Min b/w rounds

Skill Development

B: Metcon (No Measure)

80m Overhead 1 Arm KB Walk

(Swap arms each 10m)

C: Metcon (No Measure)

80m 1 Arm Farmers Walk

(Swap arms each 10m)

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