Fri 9 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Weighted Pull-ups (3 – 3 – 3 – 3 – 3)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
3 x Hang Squat Clean @ 60% of 1RM
5 x Strict HSPU
7 x Toes to Bar
100m Run
Advanced WOD
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
3 x Hang Squat Snatch (50/35kg)
3 x Overhead Squats (50/35kg)
6 x MU (or 6 x C2B & 6 x Ring Dips for Ladies)
100m Run
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