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South Slope CrossFit – CrossFit

Strength A

EMOM x 16


A: Max Consistent Strict Pull Ups

B: Max Consistent Strict Ring Dip

Strict Pull Up (8 x Varied)

Record Total Strict Pull Ups Accumulated

Ring Dips (8 x Varied)

Strength B

6 Rounds for Quality of:

(Work time NTE 20 Minutes)

x1 Set Max Consistent GHD Sit Ups

–If unbroken max exceeds 30, weight may be added.

x25′ Barbell Overhead Walking Lunge

–Goal, start @ 95/65#, adding weight each round, if possible.

GHD Situps (6 x Varied)

Barbell Overhead Walking Lunge (6 x 25′)

Record heaviest weight used in 25′ Barbell OVH Walking Lunge



6 Rounds

**3 Minute Break Each Round**

400m Row

300m Run

50 Double Unders

**Record total clock time. Goal = Neutral Splits***

Metcon (Time)

Record total clock time.

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