Thur 4 Dec

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Push Press (3 – 3 – 3 – 3 – 3)

Metcon

B: Metcon (Time)

6 RFT of:

1 x Rope Climb to 15′

30s Plank Hold

40 x Air Squats

Finisher

C: Metcon (Time)

Max time Flexed Arm Hang
Max time holding your chin above the bar at the top of the pull up. Pass mark for Air Force Females is 30s.

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