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11/21/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

With Partner, For Time

25(18) Calorie Assault Bike, Each

25 Synchronized Burpee to Target

20(14) Calorie Assault Bike, Each

20 Synchronized DB Thruster 50/35

15(11) Calorie Assault Bike, Each

15 Synchronized Burpee to Target

10(7) Calorie Assault Bike, Each

10 Synchronized DB Thruster 50/35

Gymnastics

EMOM x 16

Alternating

A: Pistol Squats

B: Rope Climbs

***If able to maintain 10/3 Reps on the pistols and rope climbs, increase difficulty by adding weight/performing legless***

Pistol Squats (Varied)

Record total Pistol reps accumulated. Note if performed with weight/vest.

Rope Climbs (Varied)

Record total Rope Climb reps accumulated. Note if performed with weight/vest.

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