Tues 20 Jan
CrossFit 3000 South Melbourne – CrossFit
Weightlifting
A: Metcon (AMRAP – Reps)
EMOM for 5 mins complete:
5 x Strict Ring Dips, then
immediately (do not come off rings) after complete max UB Kipping RD
Score is Total Reps
B: Metcon (AMRAP – Reps)
EMOM for 5 mins complete:
5 x Strict Pull-Ups, then
immediately after (do not come off bar) complete max UB kipping PU
Score is Total Reps
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 mins of:
5 x Box Jump @ 30/24″
10 x Alt Pistols
10 x T2B
10 x Burpee to 6″ Target
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