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05-20-2019

South Slope CrossFit – CrossFit

Metcon

4 Minute Work Clock

1 Minute Rest

3 Rounds

15-12-9

Squat Snatch 135/95 – 155/105 – 175/125

Time Remaining: AMRAP Calorie Assault Bike

—5 Minute Break—-

4 Minute Work Clock

1 Minute Rest

3 Rounds

30-25-15

Bar Facing Burpee

Time Remaining: AMRAP Squat Clean

155/105 – 185/115 – 205/145

***Weights not to exceed 60-70-80%***

Metcon (Calories)

Record total Assault Bike Calories accumulated

Metcon (AMRAP – Reps)

Record total Squat Cleans accumulated. Record weights in comments.

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

200-300-400

–3 Minute Break–

400-300-200

Meter Ski Erg

Run

Metcon (Time)

Record total time to complete Run+Ski Ladder

Strength A

For QUALITY:

2-4-6-8-10

–Deadlift 255/175 (NTE 70%)

1-2-3…9-10

Ring Dip

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