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02-25-2019

South Slope CrossFit – CrossFit

Metcon

5 Minute AMRAP of:

8 Overhead Squats 95/65

8 Toes to Bar

–5 Minute Rest

5 Minute AMRAP of:

8 Thrusters 95/65

8 Chest to Bar Pull Ups

–5 Minute Rest

5 Minute AMRAP of:

8 Deadlift 225/155

8 Handstand Push Ups

Metcon (AMRAP – Rounds and Reps)

Record rounds and reps accumulated during Overhead Squat + Toes to Bar AMRAP

Metcon (AMRAP – Rounds and Reps)

Record rounds and reps accumulated during Chest to Bar + Thruster AMRAP

Metcon (AMRAP – Rounds and Reps)

Record rounds and reps accumulated during Handstand Push Up + Deadlift AMRAP

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch Complex

Set Every 2:00 x 6 Rounds

x1 Squat Snatch with Pause Below Knee + x1 Squat Snatch without pause

Goal = 75% for all sets

**May increase load last two sets**

Squat Snatch Complex (6 x 1+1)

Record weight used in Squat Snatch

Metcon

Metcon (Time)

8 Rounds for Time

10(8) Calorie Ski

20 Double Unders

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