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11/07/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time

400m Run

50 Handstand Push Ups

400m Run

50 Toes to Bar

400m Run

50 Hand Release Push Ups

400m Run

10 Rope Climbs

400m Run
Modifications:

HSPU:

A: Reduce Volume to 30

B: 30 Bear/Box Bear

C: 50 HRPU

Toes to Bar:

A: Reduce Volume to 30

B: 30 V-Up To Target

C: 50 Weighted Sit Up 14/10

Rope Climb:

A: Reduce volume to 6

B: 5 Sets of 1 single clamp + 1 Lower

C: 10 Rope Lower

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