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WORKOUT OF THE DAY

09-28-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

Saturday Community WOD!

–Get Fit Conditioning Edition–

25 Minute Cap

For Time, Teams of Four

–2 Working At a Time

100 Calorie Row

100 Calorie Bike

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100 Double Hand KB Clean + Release + Squat 53/35#

100 Lateral Burpee Over Rower

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50 Calorie Row

50 Calorie Bike

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50 Double Dumbbell Ground to Overhead 35/20#

50 Lateral Burpee Over Rower

CONDITIONING

Team Midline Conditioning

3 Minute AMRAP:

–Wall Ball Sit Up + Lateral Toss (2 Wall Balls Each Team, Reverse Direction Each Round)

1 Minute Break

3 Minute AMRAP

–Wall Ball Slam Complex + Lateral Toss(Complex = Side Slam+Center Slam+Side Slam+Toss)(2 Wall Balls Each Team, Reverse Direction Each Round)

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