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Thu 23 Apr

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Thu 23 Apr

Thu 23 Apr

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Anzac Day Timings – 9 & 10am WODs only. Its a ripper WOD – get on down.

CrossFit 3000 South Melbourne – CrossFit

Skill Development

A: Metcon (No Measure)

EMOM for 5 Mins complete:

6 x Power Clean and Push Jerk @ 60/43kg

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins of:

200m Run

7 x Strict HSPU or Strict Ring Dips

2 x Rope Climbs

Advanced WOD

C: Metcon (Time)

‘Ryan’

5 RFT of:

7 x Muscle-ups

21 x Burpees

*18 Min Cut Off

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