CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 12mins of:
2 x Ropeclimbs to 15′
10 x Strict HSPU
B: 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)
Skill Development
C: Metcon (No Measure)
Handstand Hold – 5 x 30secs
**Scale to Static Barbell Hold if required**