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Tuesday 18th Dec

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Tuesday 18th Dec

Tuesday 18th Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Hang Snatch

1 x Snatch

1 x Overhead Squat

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

7 x Deadlifts

7 x Over Bar Burpees

30 x Double Unders

or C: Metcon (Time)

AWOD – For time:

9 – 7 – 5 Bar Muscle-ups

21- 15 – 9 Deadlifts

**12 Min Cap**

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