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