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Tues 20 Jan

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Tues 20 Jan

Tues 20 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (AMRAP – Reps)

EMOM for 5 mins complete:

5 x Strict Ring Dips, then

immediately (do not come off rings) after complete max UB Kipping RD

Score is Total Reps

B: Metcon (AMRAP – Reps)

EMOM for 5 mins complete:

5 x Strict Pull-Ups, then

immediately after (do not come off bar) complete max UB kipping PU

Score is Total Reps

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 mins of:

5 x Box Jump @ 30/24″

10 x Alt Pistols

10 x T2B

10 x Burpee to 6″ Target

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