CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (Time)
10 – 8 – 6 – 4 – 2 reps for time of:
Deadlifts 100/70kg
200m run b/w each rounds
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)
Finisher
C: Metcon (Weight)
100m 1-Arm OHWL with 1 x KB @ 16/10kg