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12/27/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

With Partner, Alternating Rounds

Reps Decrease every 4 Rounds Completed

25-20-15-10 (FCal: 18-14-10-7)

Calorie Row

Handstand Push Ups

***Partner B begins their round when Partner A complete’s their row***

***Athletes AMRAP the round of 10’s if it is reached***

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Total Working Time

(Time minus 10 minutes)

2 Rounds

600m Ski Erg

80 Double Unders

—5 Minute Break—

3 Rounds

400m Ski Erg

40 Double Unders

—5 Minute Break—

6 Rounds

200m Ski Erg

20 Double Unders

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