CrossFit 3000 South Melbourne – CrossFit

Halloween WOD – ‘Ladies Day’

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Mins of ‘Mary’

5 x HSPU

10 x Alternating Pistols

15 x Pull-Ups

Rest 2 Min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Mins of ‘Cindy’

5 x Pull-Ups

10 x Push Ups

15 x Squats

Rest 2 Min

C: Metcon (Time)

1 x Round of ‘Barbara’ for time:

20 x Pull-Ups

30 x Push Ups

40 x Sit Ups

50 x Squats

Rest 2 Min

D: Metcon (Time)

1 x Round of ‘Kelly’ for time:

Run 400 meters

30 x Box Jumps (24/20″)

30 x Wall ball (9/7kg to 10′)