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South Slope CrossFit – CrossFit


EMOM x 8


A: 5 Tempo Rig Air Squats

B: 10 Ab-Mat Sit Ups

***Mark with chalk, foot placement, ab-mat sit up line***


Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

15 Air Squats

10 Ab-Mat Sit Ups


Strength A

Alternating Every 1:30 x 5 Rounds Each

A: Back Squat 70% x 6 Reps

B: Kipping Handstand Push Ups, Max Consistent

C: Barbell Flat Bench Press 70% x 5 Reps

D: Kipping Pull Ups, Max Consistent

***May perform two sets of each gymnastics movements each round to accumulate volume. Goal = 15+ Reps each round. Goal for assignment = volume. Do not increase difficulty (EG deficit, vested, chest to bar) unless able to maintain 15+ reps each round***

Back Squat (5 x 6)

Record weight used in 70% sets of 6

Kipping HSPU (Varied)

Record total kipping handstand push up reps accumulated

Benchpress (5 x 5)

Record weight used in 5×5 Bench Press

Kipping Pull Ups (Varied)

Record total number of kipping pull ups accumulated


Metcon (Time)

For Time

2,000 Meter Ski

Every 2:00, including 00:00 until completion

perform 10 Burpee Box Jump Over 24/20″

Strength B


5 Rounds for Quality

A: 10-15 Reverse leg lifts on GHD

B: 8 Ea/ Alt Arm DB Curl to Press (Neutral grip)

C: 10 Banded Lat Pull Over

D: 10/ea Leg Bulgarian Split Squat

E: 5/ea Pallof Press

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