CrossFit 3000 South Melbourne – CrossFit
Metcon
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)
B: Metcon (Time)
5 RFT of:
30 x DU (15 x Attempts)
8 x K2E
12 x Burpees
Rx Plus = 4 x MU instead of K2E