South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time

2k(1.7) Meter Row

EMOM = Shuttle Run

Shuttle = Rig to Rig Run, Touching an upright on both ends

CONDITIONING

Metcon (No Measure)

Mid-Line Conditioning

4 Rounds

:20 Work, :40 Rest

–Plank Hold (Rings)

–Pallof Press Left

–Pallof Press Right

–Bridge Between Benches or to Single Box

–Rest

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