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02-26-2019

South Slope CrossFit – CrossFit

CONDITIONING

EMOM x 24

-Alternating

A: x2 Power Cleans

–Goal = Perform four sets @ 70%, increase to 75% if reps are quality

B: :30 Double Unders

C: Ring Dips, Max Consistent

Power Clean (8 x 2)

Double-Unders (8 x Varied)

Ring Dips (8 x Varied)

GUNSLINGERS (NOT IN CLASS)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30(25) Calorie Assault Bike

50′(25+25) Overhead Walking Lunge (95/65)

10 Sandbag Over Shoulder 100/70

50 GHD Sit Ups

10 Sandbag Over Shoulder 100/70

50′(25+25) Overhead Walking Lunge (95/65)

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