Fri 6 Nov

CrossFit 3000 South Melbourne – CrossFit

Skill Development

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)
We will be repeating this EMOM at least once per week until Christmas. The aim is to steadily increase the weight on the back squat and reps on your pull-ups. I want as many people as possible to have strict pull-ups for their Christmas Present.


B: Metcon (AMRAP – Rounds and Reps)

5 RFT of:

10 x Box Jumps 30/24″

10 x T2B

10 x Push-Ups (Rx+ = Ring Dips)

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