South Slope CrossFit – Gun Slingers


Squat Snatch (2-2-2-2-2-2)

EMOM x 12, Alternating

A: Squat Snatch from Floor

+ Hang Squat Snatch From Below Knee

Goal = 70% Across
Alternating with Double Under / Jump Rope Skill

Metcon (AMRAP – Reps)

EMOM x 12, Alternating

:20 Double Unders / Jump Rope Practice


Alt. EMOMx14

Bar Muscle Ups (Varied)

A: Max Consistent Bar Muscle Ups

Work NTE :20
Alternating with Handstand Walk

Handstand Walk (Varied)

B: Max Consistent Handstand Walk

Work NTE :20

***Modify with kick up practice with or without partner –OR– Wall Handstand Hold shoulder touch


Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

With Partner, Alternating Movements

10(7) Calorie Ski Erg

4 Sandbag Over Shoulder 150/100#

4 Burpee Box Jump Over 30/24″


1 Minute Work, 1 Minute Rest

5 Rounds

:30 Each Movement for max total reps. No more than 3 sets each :30 Interval.

A: First :30 = Strict Pull Ups

B: Second :30 = Strict HSPU

Strict Pull Up Total (Varied)

Record Strict Pull Ups

Handstand Push Ups (Varied)

Record Strict Handstands

Leave a Comment