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