CrossFit 3000 South Melbourne – CrossFit
Metcon (No Measure)
10 Mins Rope Climb Skill Development.
Practice locking off the rope from either a box or standing. Lock off and stand up – no actual climbs.
A: Metcon (Time)
15 – 12 – 9 – 6 – 3 Reps for time of:
Push Jerks, and
** 3 Rope Climbs after each round**
Choose a PJerk weight that allows you to do all rounds either Unborken or in 2 sets at most.
or B: Metcon (Time)
AWOD: 15 – 12 – 9 Reps for time of:
Push Jerk 70/52.5kg
Ring Muscle Ups