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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