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05-01-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

40-25-15 Burpee to Target

15-12-9 Clean

**Weight: 165/115 – 185/125 – 205/145

**Final weight NTE 80% of 1RM

**Cleans may be performed as power or squat

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Front Squat

Every 3:00 x 5 Rounds

**Goal = x2 Reps @ 85% of 1RM. Load may increase for final round if reps are easy.

Front Squat (5 x 2)

CONDITIONING

Metcon (Time)

5 Rounds for Total Time

2 Minute Break After Each Round

200m Run

200m Ski

200m Row

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