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03-06-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

40(32) Calorie Row

35 GHD Sit Up

30 Handstand Push Ups

25 Dumbbell Hang Squat Clean 50/35#

5 Rope Climbs

15 Dumbbell Hang Squat Clean 50/35#

20 Handstand Push Ups

25 GHD Sit Up

30(20) Calorie Row

Metcon (Time)

For Time:

40(32) Calorie Row

35 GHD Sit Up

30 Handstand Push Ups

25 Dumbbell Hang Squat Clean 50/35#

5 Rope Climbs

15 Dumbbell Hang Squat Clean 50/35#

20 Handstand Push Ups

25 GHD Sit Up

30(20) Calorie Row

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch w/ Pause Below Knee

Every 2:00 x 8 Rounds

x2 Reps @ 70-75%

Squat Snatch, Pause Below Knee (8 x 2)

Record weight used for sets of Squat Snatch, With Pause Below Knee

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

With Partner, Any Division of Work

4 Bar Muscle Ups

8 Burpee Box Jump Over 24/20″

16 Overhead Squats 95/65

**Modify Bar M/U = 8 Chest to Bar, 16 Pull Ups

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