South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

90 Double Unders

60 Wall Balls 20/14

30 Toes To Bar

CONDITIONING

Alternating Every 1:30 x 8 Rounds

A: 4-6 Box Resisted Open / Close

B: 6 Ea/ Arm Kneeling Dumbbell Press

Box Resisted Open Close (4 x Varied)

Record total open-close accumulated

Kneeling Dumbbell Press (4 x 6)

Record weight used for DB Kneeling OHP

GUNSLINGERS (NOT IN CLASS)

Note: Preferably performing Strength workouts prior to class. Conditioning may be performed after.

Strength A

Back Squat (10 x 1)

EMOM x 10

x1 Back Squat

Goal = 85-90%

**May exceed 90% for final two sets WITHOUT missing***

Push Press (5 x 4)

Every 3:00 x 5 Rounds

Goal = x4 Rebounding reps @ 70-75%

CONDITIONING

Metcon (Time)

For Time, With Partner

6k (5k) Row

Every 2:00 Until Completion, including 00:00

= 10 Burpee Box Jump Over 24/20″

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