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06-19-2019

South Slope CrossFit – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CONDITIONING

Metcon (Time)

For Time:

50 Burpee to Target

GUNSLINGERS (NOT IN CLASS)

Metcon

WOD #3: Milltown Chipper

For Time (18 min CAP)

Pair A: 100 double unders (50 each)

Pair B: 100 double unders (50 each) Active Rest

Pair A: 50 yd front rack walking lunge Axle Bar OH Hold

Pair B: 50 yd front rack walking lunge ”

Pair A: 25 (synchro) bar facing burpees Axle Bar Front Rack Hold

Pair B: 25 (synchro) bar facing burpees ”

Pair A: 30 (synchro) snatches Axle Bar OH Hold

Pair B: 30 (synchro) snatches ”

Pair A: 25 (synchro) bar facing burpees Axle Bar Front Rack Hold

Pair B: 25 (synchro) bar facing burpees

Pair A & B: 50 yd handstand walk

Front Rack Walking Lunge (RX-95/65) (Sc.-75/45)

Snatch (RX-95/65) (Sc. 75/45)

Axle Bar (RX-115/75) (Sc. 95/55)

Perform as written in team of four.

Refer to written standards:

https://docs.google.com/document/d/19wfjScrSCi5nEKmb2PAshUmjxPJL6bqIbmA8mXhMyyM/edit?ts=5cc8f97e

Metcon (Time)

Record time to complete Milltown Chipper.

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