South Slope CrossFit – CrossFit

Strength A

EMOM x 20


A: x2 Deadlift @ 70%

B: x2 Thrusters @70%

**Thrusters may come from rack

Deadlift (10 x 2)

Thruster (10 x 2)



Milltown Throwdown WOD 1

14 min AMRAP

60 deadlifts

40 hang clean

20 STO (shoulder to overhead)

*RX #185/125

*Sc #135/85

On the start of 3,2,1 go teams will complete 60 deadlifts. 1 person working at a time. Once team has completed 60 deadlifts then they will go right into hang cleans. Once the 40 reps of hang cleans are completed then teams will complete 20 shoulder to overhead. After completing STO teams will advance bar to next mat and begin 2nd round of “DT 2.0”. Continue this cycle for as many rounds and reps as possible in 14 minutes.

Perform as written in team of four. If performing as a team of two reduce the clock to 8 minutes and cut the reps in half.

Metcon (AMRAP – Rounds and Reps)

Record total reps and rounds accumulated in Milltown Throwdown WOD 1 practice.

Note in comments if performed as a team of four or two.