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South Slope CrossFit – Gun Slingers

Metcon (AMRAP – Rounds)

6 Minute AMRAP

10-20-30-40-50-Etc…Double Unders

2-3-4-5-6-Etc…Bar M/U


Jump Rope= Singles Starting @ 30-40-50 etc..

Bar M/U= CTB @ 2-4-6-8 Etc…

***For Scoring Round = Set of Jump Rope + Set of Bar M/U***

***To Be Done as 1st Assignment of the day***

High Pull, Muscle Snatch (5 x 1+1+1+1)

Every 2:00 x 5 Rounds

2 Complexes, All Reps From Below Knee

1 High Pull + 1 Muscle Snatch

Goal= Start @ 40%, end @ 60%

Metcon (No Measure)

Accessory Alternating EMOM 18

A: x8 Barbell Bench Press 40-50% of 1RM

B: 10-12 Banded Lat Pull Downs OR Max Consistent Strict Pull Ups (Preferably 5+ ea round)

C: 6 Barbell Good Mornings, adding weight if possible

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