Thur 22 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Back Squat (5 x 2 @ 90%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 mins of:
4 x Strict Pull-ups
3 x Hang Power Clean (70/50kg)
2 x Front Squat (70/50kg)
**Scale weight to be not more than 75% of 1RM Clean and use the same weight and bar for both WODs
2 Mins rest, then
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Mins of:
5 x Strict HSPU
3 x Squat Cleans (70/50kg)
2 x Rope Climbs to 15′
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