South Slope CrossFit – CrossFit
EMOM x 18
**Work NTE :20
A: Deficit Deadlift (35# Plates)
Goal = 70% x 3 Sets 1-4, increasing load for final two if bar speed is good.
B: Strict Pull Ups
Goal = Accumulate quality reps. Perform CTB if possible.
C: Strict Ring Dips
Goal = Accumulate quality reps.
Deficit Deadlift (6 x 3)
Record weight used and sets/reps accumulated in Deficit Assignment. Note in comments the height of deficit.
Strict Pull Up (6 x Varied)
Record Total Strict Pull Ups Accumulated
Ring Dips (6 x Varied)
GUNSLINGERS (NOT IN CLASS)
6 Rounds for Quality:
–2-4 Box Resisted Open Close
–Max Unbroken Strict HSPU -OR- if less than five reps, perform two sets. Otherwise modify with box bear HSPU.
10 Rounds for Quality :
–5-8 Seated Leg Lifts
–10 Frog Squats (Feet together, knees together)