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11/06/2018

South Slope CrossFit – Gun Slingers

Strength C

EMOM x 12 , Alternating

A: Barbell Flat Bench Press

Goal = Accumulate 30+ Reps @ Bodyweight over the course of six sets

B: Max Consistent Bar Muscle Up

(Modify with chest to bar if unable to maintain at least 3 reps each round)

Barbell Bench Press (Varied)

Record total number of reps accumulated @ bodyweight

Bar Muscle Up (Varied)

Record total number of bar muscle up reps accumulated. Note if performed with chest to bar.

Metcon

Metcon (Time)

2 Rounds for Time

60 Double Unders

30 GHD Sit Ups

60 Double Unders

30 Overhead Squat 95/65

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