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Saturday 14 Sep

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Saturday 14 Sep

Saturday 14 Sep

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

5 RFT of:

400m Run

7 x Power Cleans

7 x Hang Squat Cleans

7 x Squat Cleans

7 x Push Jerks

or B: “Tommy Mac” (Modified) (Time)

2 RFT of:

12 x Burpees, 12 x Thrusters

12 x Burpees, 12 x C&J (AWOD – Power Snatch)

12 x Burpees, 12 x Push Jerks

12 x Burpees, 12 x Hang Squat Cleans

12 x Burpees, 12 x Front Squats (AWOD – OH Squat)

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