CrossFit 3000 South Melbourne – CrossFit

8am and 9am WODs only.

Metcon

A: Metcon (Time)

2/3 Murph:

1,200m Run

66 x Pull-Ups

133 x Push-Ups

200 x Squats

1,200m Run

*50 Min Cut Off
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.

Advanced WOD

B: Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
You may partition/break-ups the pull-ups, push-ups and squats anyway you like, but you must start and finish with the runs.