CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
A. For time:
21 – 15 – 9 – 15 – 21 reps of
Power Clean @ 40/30kg
Row (Cal)
Pull-ups
Scale to:
15 – 12 – 9 – 12 – 15 reps, or
12 – 9 – 6 – 9 – 12.
B: Metcon (2 Rounds for reps)
EMOM for 12 mins complete the following for quality:
Min 1: 6-8 x Strict HSPU (Un-scored)
Min 2: Max ‘L’ Hang Hold
Min 3: Max UB DU
Score best L Hang Hold, and best UB DU