CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (Weight)

EMOM for 8 mins complete:

2 x Hang Snatch (full or power) +

1 x Snatch Balance (or BTN Snatch Grip Push Press)

Movement is dependant on your moblility/stability

B: Metcon (AMRAP – Reps)

Tabata Front Squats

8 rounds 0:20 on 0:10 off of:

Front Squats @ 50/35kg

Score is lowest # of reps for any round – Do not pace – go 100% from the start!

C: Metcon (AMRAP – Reps)

Tabata KB Swings @ 32/24kg

Score is lowest # of reps for any round – Do not pace – go 100% from the start!