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04-29-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

20 Minute Work Clock

Every 4:00 = 300m Run

Time Remaining: AMRAP Squat Snatch

Start @ 95/65

Weight increase every 10 reps

95/65 – 115/85 – 135/105 etc…

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Back Squat

Every 4:00 x 5 Rounds

1 Paused Rep + 2 No Pause

Goal = 75%, All Sets

**Load may increase for final two sets if reps are strong

Paused Back Squat (5 x 1+2)

Record weight used for paused back squats

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

With Partner

Alternating Rounds of:

2 Sandbag Over Shoulder 150/100

8 Bag Facing Burpee

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