Tues 16 Dec
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Pause Back Squat (2 – 2 – 2 – 2 – 2)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
30 x Thruster @ 20/15kg
7 x Strict HSPU
200m Run
Advanced WOD
C: Metcon (Time)
AWOD: “Heavy Double”
12 – 9 – 6 reps for time of:
Muscle Ups (or C2B & Ring Dips for Ladies)
Cluster @ 50/35kg
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