Thurs 8 Jan
CrossFit 3000 South Melbourne – CrossFit
On Friday nights we will now only have one WOD at 5.30pm (instead of 5.15 and 6.15pm)
Weightlifting
A: Back Squat (5 x 5 @ 75%)
Metcon
B: Metcon (Time)
For time:
500m Row
400m Run
30 x Burpees
20 x Alternating Pistols
Metcon
C: Metcon (Time)
For time:
5 x Rope Climb to 15′
40 x DU
200m Run
3 x Rope Climb to 15′
40 x DU
200m Run
1 x Rope Climb to 15′
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