Friday 21st November
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Bench Press (4 – 4 – 4 – 4 – 4)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
9 x Thrusters (40/30kg)
9 x T2B
9 x Push Ups
Advanced WOD
C: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Weight is 60/42.5kg
*15 Min Cut Off
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