A. Rope Climb Skills / Practice
B. 3RFT
- 400m Run
- 2 Rope Climbs
- 20m O/H Lunge (15/20)
Scaling options for Rope Climb –
- Half height
- Each Round – 6 Ring Rows, 6 Knees to Elbows instead of 2 rope climbs
Note: Bring/wear long socks for rope climbs.
Registrations for the CrossFit Ganes Open have commenced.
Details on joining the CFQ Team will be released next week.
We’d love to see a good number of you get involved!
6am
Cass; 15.00 – 2 + 5m lunge (RR, 5kg)
Teisha; 14.40 (RR, R2C, 10kg)
Blake; 12.54 (RR, K2E, 15kg)
Stu s; 14.00 (ring row)
Tony; 15.00 – 2 round + 1 rope RX
Kat c; 13.01 (blue, 10kg)
Laura; 13.50 (blue, 15kg)
Liz; 10.47 (RR, K2E, 10kg)
Cindy; 14.07 (RR, L2E, 10kg)
Kate S; 14.00 (B)
Hope; 12.50 (RR, K2E, 15kg)
Travis L; 13.30 (rope x1, RRx2, 20kg)
Jez; 9.46 (RR, K2E)
7am
Acacia; 11.14 (Half Rope, 10kg)
Luke; 11.12 (RX)
Candice; 12.48 (RR, K2E)
Bec; 11.23 RX
5pm
Marshy; 9.58 RX
Mel; 12.46 RX
Nathan; 14.13 (B)
Mac; 10.57 (20kg)
Jody; 12.35 (B, 15kg)
Az; 10.48 RX
Lachie; 11.35 RX
Rach B; 10.27 (B)
6pm
Chrissy; 20.27 (lying rope climb, 10kg)
Sean; 10.55 RX