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