Wed 16th Dec

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 (AMRAP – Reps)

Complete AMRepAP in 15mins of the Descending Ladder:

25 – 20 – 15 – 10 – 5 – Burpee Box Jumps @ 24/20″

5 – 4 – 3 – 2 – 1 – Rope Climbs

Your score is total number of reps completed

Close Menu
Close Panel