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03-18-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Box Jumps 24/20″

15 Thrusters

2 Rope Climbs

**Thruster weight increases every two rounds**

**75/55 – 95/65 – 115/85 – 135/95**

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch With Pause Below Knee

EMOM x 15

**Goal = 75% for reps 1-10, increasing for reps 11-15 if quality**

Squat Snatch, Pause Below Knee (15 x 1)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

With Partner

30(24) Calorie Assault Bike

50 Chest to Bar Pull Ups

30(24) Calorie Assault Bike

50 Deficit Kipping HSPU (45#)

**Calorie Bike performed simultaneously, work continues when both partners have accumulated assigned calories**

**Modify CTB = Pull Ups 75, HSPU = No deficit 75**

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