South Slope CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Thrusters 95/65

10 Pull Ups

10 Bar Facing Burpees

GUNSLINGERS (NOT IN CLASS)

Strength A

Alternating Every 2:00 x 10 Rounds

A: Back Squat @ 80%

***Goal = Accumulate 15+ reps***

B: Max Consistent Strict HSPU

***Goal = 6+ total, may perform two sets each round***

Back Squat (Varied)

Record total reps accumulated at 80%

Strict HSPU (Varied)

Record total number of strict handstand push ups accumulated.

CONDITIONING

Metcon (Time)

3 Rounds for Time

500m Row

500m Ski Erg

400m Run

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