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01-09-2019

South Slope CrossFit – CrossFit

Skill

Push Up + Hand Release Push Up

EMOM x 4

4 Tempo Hand Release Push Ups

—Break 1 Minute—

EMOM x 4

5 Touch and Go Push Ups

***Mark hand placement with chalk***

Metcon (AMRAP – Reps)

For 8 Total Rounds (12 Minute Clock)

Alternate Every :30

A: 20 Air Squats

B: AMRAP Hand Release Push Ups

C: Rest

Score = Total Hand-Release Push Ups

GUNSLINGERS (NOT IN CLASS)

Accessory

EMOMx 10

2-3 (Challenging Set) of Box Assisted Open/Close

4 Rounds For Quality

A: 8 Each Arm Kneeling (Lunge) KB OHP

B: 10 Banded Rocky Lat Pull Downs

C: 5 Ea Pallof Press (Attempt to increase difficulty by lowering band resistance and moving to a single legged version)

Metcon (Time)

For Time

10 Rounds

9 DB Thruster 35/20

7 Toes to Bar

5 Kipping Handstand Push Ups

1 Rope Climb

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