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11/12/2018

South Slope CrossFit – Gun Slingers

Strength B

Set Every 1:30, Alternating

10 Rounds (5 Sets Each)

A: Bar Muscle Up, Work NTE :30, may perform multiple sets

—No singles. If unable to accumulate at least 2 sets of 2, perform chest to bar pull up

B: Barbell Flat Bench

—Goal = 5 Reps @ 75% of 1RM

Bar Muscle Up (Varied)

Record total number of Bar Muscle Ups, or CTB accumulated.

Flat Bench (5-5-5-5-5)

Record weight used for sets of 5

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

Calorie Row

Alt EMOM, perform:

A: 8 Toes to Bar

B: 4 Thrusters 135/95

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