South Slope CrossFit – CrossFit


Metcon (Time)

10 Rounds for Time

(22 Minute CAP)


9 Dumbbell Hang Squat Snatch 50/35

6 Handstand Push Ups

***Every 2:00 until complete = 2 Rope Climbs***


10 Rounds For Time

12 Dumbbell Power Snatch 50/35

9 Push Ups

***Every 2:00 until complete = 1 Rope Climb***


Ideally, perform Bench Press prior to Class WOD. All other assignments to be performed after class, if possible.

Strength A

A: Barbell Flat Bench Press

Set Every 3:00 x 5 Rounds

**Goal = x2 Reps @ 85%

**Load may increase for final round WITHOUT missing

B: Strict Pull Ups + Barbell Front Rack Walking Lunge

Every 3:00 x 5 Rounds


A: 40′ Front Rack Walking Lunge

**Goal = Maximal weight for unbroken 40′ Travel

B: x2 Sets of Strict Pull Ups

**Goal = Max Total Volume. If able to perform 8+ each round, incorporate Chest to Bar if possible.

Barbell Bench Press (5 x 2)

Record weight used for Bench Press Doubles

Front Rack Barbell Walking Lunge (5 x 40′)

Record weight used for BB Walking Lunge

Strict Pull Ups (5 x Varied)

Record total number of strict pull ups performed. Note in comments if CTB are performed.


Leave a Comment