CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Overhead Squat (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD – AMRAP in 10 Mins of:

P1: Row 20 x Calories

P2: Box Jump Overs (24/20″) for Duration of 20 Cal
Score will be Rounds + Calories

Metcon

C: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD – AMRAP in 8 min of:

P1: 40 x DU (or 20 x Att)

P2: Situps for duration of 40 x DU
Score will be Rounds + DU

Finisher

D: Metcon (AMRAP – Reps)

Optional Post Class Work

5 x 5 Strict Pull-ups

Rest 1 min rest between sets