Skip to content

12/12/2018

South Slope CrossFit – Gun Slingers

GUNSLINGERS (NOT IN CLASS)

Strength B

EMOM x 18

Alternating

A: x3 Deadlift @ 70-75%

B: :30 Wall Ball 30/20

C: x2 Sets Strict Pull Up for Max Consistency. If able to perform at least 2×4, Chest to Bar

Deadlift (6 x 3)

Record weight used for sets of three deadlift.

Metcon (AMRAP – Reps)

Record total 30/20 wall ball reps accumulated.

Strict Pull Ups (Varied)

Record total strict pull ups accumulated. Note if Chest to Bar are performed

CONDITIONING

Metcon (Time)

For Time

Alternating between Ski Erg, Assault Bike

1 Round

40(32) Cal Ski

40(32) Cal Bike

2 Rounds

20(14) Cal Ski

20(14) Cal Bike

4 Rounds

10(7) Cal Ski

10(7) Cal Bike

Leave a Comment





Scroll To Top