Fri 2 Jan
CrossFit 3000 South Melbourne – CrossFit
8am and 9am WODs only
Weightlifting
A1: Heaving Snatch Balance (3 – 3 – 3 – 3 – 3)
A2: Metcon (No Measure)
Muscle Ups or MU Progressions:
3 – 3 – 3 – 3 – 3
MU Progressions can be Band, Box or Knee etc.
Alternate sets of Snatch Balance and MU.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Mins of:
1 x Rope Climb to 15′
7 x Ring Dips
12 x Alternating Pistols
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