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08-06-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

Team Work Tuesday

For Time (30 Minute Cap)

With Partner, Any Split of Work

60 Burpee Facing Rower

60 Pull Ups (RX+ = Chest to bar)

60 Handstand Push Ups (RX+ = Deficit 45/25)

10 Rope Climbs

150(120) Calorie Row

10 Rope Climbs

60 Handstand Push Ups (RX+ = Deficit 45/25)

60 Pull Ups (RX+ = Chest to bar)

60 Burpee Facing Rower

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

A: Conditioning

Every 4:00 x 5 Rounds

50+50′ Sled PUSH +90/45

50+50′ Farmer’s Carry +90/50 Ea Hand (NTE 60% of max farmer’s)

***So long as work time for both movements is not taking more than 2 minutes total, weight may be increased.

B: Gymnastics / Midline Accessory

6 Rounds for Quality

2-3 Skin the Cat (Rings)

8 Ball Slams 50/30

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