Dec 1

CrossFit 3000 South Melbourne – CrossFit

Metcon

A: Metcon (2 Rounds for weight)

‘Pull Up and Squat Christmas Challenge’

EMOM for 12 Mins complete:

Odd – 5 x Back Squats

Even – Max Strict Pull-Ups/Strict MU

(if more than 10 Strict Pull-Ups, upscale to weighted or C2B)

B: Metcon (Time)

‘Power Elizabeth’

21 – 15 – 9 reps for time of:

Power Cleans @ 61/40kg

Ring Dips

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