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Mon 30 mar

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Mon 30 mar

Mon 30 mar

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CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

5 x Squat Clean and Split Jerk @ 20/15kg

Gymnastics

B1: Metcon (AMRAP – Reps)

Pulling – 5 x Sets of Max Reps of:

Strict MU, Strict C2B, Weighted Pull-Ups, Strict Pull-ups, or Pull Ups

B2: Metcon (AMRAP – Reps)

Pushing – 5 x Sets of Max Reps of:

Strict Deficit HSPU, Strict HSPU, Strict Ring Dips, Ring Push Ups or Push Ups
Set Clock for 18 Mins:

0 – 4 – 8 – 12 – 16 = B1

2 – 6 – 10 – 14 – 18 = B2

Score is total reps for each.

Metcon

C: Metcon (Time)

5 RFT of:

15 x Box Jumps (24/20″)

10 x Burpees to 6″ Target

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