Wed 5 Jul

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

T2B

** 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

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