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South Slope CrossFit – CrossFit


5 Rounds for Total Reps

1 Minute: AMRAP Squat Snatch 135/95#

1 Minute: Bar Facing Burpee

1 Minute: Rest

Metcon (AMRAP – Reps)

Record total Squat Snatch + Bar Facing Burpee reps accumulated


EMOM x 10

–Accumulate max consistent gymnastics pull. Perform most challenging kipping gymnastics pull. EG: Bar muscle up, chest to bar pull up, pull up.

Bar Muscle-ups (10 x Varied)

Chest-To-Bar Pull-ups (10 x Varied)

Pull-ups (10 x Varied)



Handstand Walks

If proficient:

6 Rounds:

:30 Max Distance

1:00 Rest

***Increase difficulty by attempting to turn around on either side of a 20′ course***

If intermediate:

6 Rounds:

:10 Wall Hold, then attempt to leave wall

1:00 Break between attempts

Handstand Walk (6 x Max Distance)

Strength A

Back Squat

Set Every 2:00 x 6 Rounds

80% x 2 Reps

***Last set may be performed as an AMRAP NTE 8 reps***

Back Squat (6 x 2)


Metcon (AMRAP – Rounds and Reps)

12 Minute Clock

Buy In: 50(40) Calorie Assault Bike

With Time Remaining, AMRAP:

14 KBS AM 50/35

7 Strict Handstand Push Ups

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