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South Slope CrossFit – CrossFit

Strength A

Alternating Every 2:00 x 10 Rounds

A: Barbell Strict Press

**Reps= 8-6-4-3-2**

**Goal = Start @ 75/55, adding weight each round**

B: 8(Ea) Alt. Dumbbell Renegade Row

**Goal = Consistent challenging weight across all sets**

Barbell Strict Press, 2 Rep Max (1 x 2)

Record heaviest weight achieved in barbell strict press

DB Renegade Row (5 x 8 )

Record weight used for renegade rows


Metcon (Time)

6 Rounds for Time:

15(11) Calorie Assault Bike

40 Double Unders

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