CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

EMOM for 6 mins complete:

3 x Position Clean (Mid Thigh, Knee, Floor)

1 x Split Jerk

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 Mins of:

7 x HSPU

7 x C2B Pull-Ups

7 x Front Squats (60/40kg)

Advanced WOD

or C: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here