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South Slope CrossFit – CrossFit


Metcon (Time)

A: “Flight Simulator”

8 Minute Cap

Double Under Challenge


–Rope must come to a stop after each rep. Each set must be unbroken. If a miss occurs, restart that set.


B: Double Under Skill

–Use the 8 minute clock to skill a set of doubles/single+doubles EMOM

Metcon (Time)

4 Rounds for Time

(16 Minute Cap)

500m Row

25 GHD Sit Up

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