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Wed 21 Oct

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Wed 21 Oct

Wed 21 Oct

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Metcon (2 Rounds for weight)

EMOM for 12 Mins complete:

Odd – 5 x Bench Press @ 70%

Even – 3 x Deadlifts @ 80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

300m Row

30 x DU

200m Run

Finisher

C: Overhead Barbell Walk (Accumulate 60m @ 50-60% of C&J )

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