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11/02/2018

South Slope CrossFit – CrossFit

Strength A

18 Minute Clock to Perform

2 Sets of:

8 Deadlifts

10 DB Thrusters

2 Sets of:

6 Deadlifts

8 DB Thrusters

3 Sets of:

4 Deadlifts

6 DB Thrusters

Goal = Start 60% of 1RM Deadlift, ascending weight each set in both Deadlift and DB

Deadlift (4 – 4- 4)

Record weight used in 3 sets of 4 reps

Dumbbell Thruster (6 – 6 – 6)

Record weight used in 3 sets of 6 reps.

Gymnastics

EMOM x 20

Alternating, For Max Reps

Work NTE :20

A: Kipping Toes to Bar

B: Strict Handstand Push Ups

C: Kipping Pull Up

D: x8 Alt Arm Dumbbell Flat Bench

Kipping Toes to Bar (Varied)

Record total Toes to Bar accumulated

Strict Handstand Push Ups (Varied)

Record total Strict Handstand Push Ups accumulated

Kipping Pull Up (Varied)

Record total Kipping Pull Up accumulated

**Note if Chest to Bar are performed**

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