Fri 19 dec
CrossFit 3000 South Melbourne – CrossFit
Metcon
A: Metcon (3 Rounds for reps)
10 mins to Accumulate 90 sec Handstand hold or 3 x Max Effort Strict HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 mins of:
2 x Rope Climb to 15′
6 x Alternating Pistols
12 x Ring Pushups
Rest 2 Mins, then
Metcon
C: Metcon (Time)
AMRAP in 6 mins of:
2 x Pull ups
4 x Hand-Release Pushups
6 x Squats
8 x Situps
Finisher
D: Metcon (AMRAP – Reps)
Optional Post Class – 3 x 10 PERFECT kipping swings
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