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**