Part A
Dumbbell Complex
3 Rounds, rest as required between rounds
Deadlift x 3 reps
Hang Clean x 3 reps
Push Press x 3 reps
Ground to Overhead x 3 reps
Use the heaviest dumbbells that you can handle with good form. For the round to count, you cannot put the dumbbells down
Part B
Complete as many rounds as possible in 15 min of:-
Run 400m
15 x KB Swing 32kg (24)
15 x Box Jumps 24" (20")
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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