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12/19/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Total Working Time

4 Rounds Of

200m Run

2 Rope Climbs

25 Double Unders

—Break 5 Minutes—

2 Rounds Of

400m Run

3 Rope Climbs

50 Double Unders

—Break 5 Minutes—

1 Round Of

800m Run

6 Rope Climbs

100 Double Unders

***Working Time = Clock Time @ Completion Minus 10 Minutes***

GUNSLINGERS (NOT IN CLASS)

Strength A

For QUALITY

10-9-8…3-2-1

Barbell Bench Press

Goal = Bodyweight -OR- 60% 1RM Bench / Unbroken Sets

Pull Ups

–Option A: Strict, Regular -OR- Chest to Bar

–Option B: Butterfly Regular -OR- Chest to Bar

10-1 Barbell Bench Press (10 – 1)

Record weight used for bench press.

Pull Ups (10-1)

Record style of Pull Up performed in comments.

CONDITIONING

Metcon (Time)

For Time:

800-600-400-200 Row, Meters

200-400-600-800 Ski, Meters

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