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Thur 22 Jan

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Thur 22 Jan

Thur 22 Jan

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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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