South Slope CrossFit – CrossFit
8 Minute Work Clock
A: If proficient at Double Unders
Flight Simulator Ladder For Time
B: If developing Doubles
Perform :20 of quality practice EMOM
For Time, Double Unders
**Must stop after each set. Set must be unbroken to continue
8 Rounds for Total Time
–1 Minute Rest
Goal = Neutral Splits / Consistency
Record average time to complete 200m Runs.
GUNSLINGERS (NOT IN CLASS)
6 Rounds for Quality:
–4 Each Side Wall Slams (Challenge yourself with being further away from the wall or using a heavier wall ball)
–:30 Plank Hold. If proficient, perform with weight plate on back.