South Slope CrossFit – CrossFit
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)
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
GUNSLINGERS (NOT IN CLASS)
**3 Minute Break Each Round**
50 Double Unders
**Record total clock time. Goal = Neutral Splits***
Record total clock time.