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12/17/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

3-6-9-12 Etc..

Calorie Row

Burpee to Target

Toes to Bar

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

3-6-9-12-12-9-6-3

Dumbbell Snatch 70/50#

Strict Handstand Push Ups

Calorie Ski Erg

Strength A

6 Rounds, Alternating Movements Every 2:00

A: Back Squat 80% x 4 Reps

***Attempt AMRAP on last set. Goal 6-8 Reps, not going to failure***

B: x8 Dumbbell Press, Alternating Arms

C: x2 Max Consistent Sets, Strict Pull Up

***Perform CTB if able to accumulate at least 2×4***

Back Squat (6 x 4 + AMRAP)

Record total reps accumulated @ 80%

Strict Pull Ups (2 x Varied)

Record total strict pull ups performed.

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