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South Slope CrossFit – CrossFit

Strength A

20 Minute Clock

Minute 00-15:

Establish 1 Rep Max Front Squat

Reps: 4-3-2-1-1-1

Percentages: 60-70-80-85-90++%

Minute 15-20:

Perform two sets @ 70% of today’s heaviest single.

Goal = Accumulate 16+ Reps over the two sets.

Front Squat (1×1)

Front Squat (2 x Varied)


Team Work Tuesday!

12 Minute AMRAP

Max Calorie Assault Bike

–Alternating every 15/12 Calories

–After accumulating their assigned calories, the partner leaving the bike must perform 8 Burpees to Target.

Metcon (Calories)

Record total calories accumulated in 12 Minute AMRAP.

Note in comments who your partner was.

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