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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

15min EMOM for Quality
Min 1: 10 x Alternating Pistols

Min 2: 15 x V-sit ups

Min 3: 10/8 Ring Rows (RX+ feet on box)

B: Metcon (Time)

10-1 reps for time
Box Jumps

Russian KB Swings

Rest 4mins, then:

C: Metcon (Time)

5 RFT
8 x Strict Pull-Ups (Rx+ = 5 x MU)

5 x KB Z Press

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